This workout plan includes 6 routines that will slowly but surely build up and strengthen your pelvic floor muscles. Before you start, take notice of three things:
- Consistency is the key to success
- First results after 3-4 weeks
- Know which muscles you’re working. If you’re not sure where your pelvic floor muscles are, read this post on how to locate your pelvic floor muscles.
Now you’re ready to start the step-by-step guide with 6 different routines that will take you from beginner to expert.
Routine 1 “Sit ’n’ squeeze”
Sit in a comfortable position (you can do this exercise anywhere). Then do:
- 5 quick squeezes
- 2-seconds long deep clench
Repeat 3 times.
Then let go, and relax your pelvic floor muscles for 10 seconds. This is one set. Aim to do 3 of these per day.
Recommended: 3x a day, every day.
Tip: set yourself an alarm to remind you of your daily sit’n’squeezes.
Routine 2 “Long squeeze”
This routine is done while lying down, varying the way you contract your pc-muscle as opposed to routine 1.
- Lie down and start activating your pelvic floor muscles by doing 5 short, tight squeezes
- Then do a 3-second deep clench. You should feel this one going deeper, causing a pulling sensation.
- Let go of the contraction for 3 seconds, then start tightening again.
Repeat this set 3 times.
Recommended: Daily before going to bed or getting up in the morning.
For best results, it’s important to not only focus on short clenches but also activate your pelvic floor muscles by doing deeper clenches as they should be able to be strong enough to hold liquid while sneezing, coughing or laughing.
Choose Page 2 below to continue to the next phase.