Tighten Your Pelvic Floor Muscles Hold The Contraction For 5 Seconds Relaxing For Another 5 Seconds

Many women looking to answer the question are you wondering how to tighten your vaginal walls begin with contracting and releasing their pelvic floor.

Tighten your pelvic floor muscles hold the contraction for 5 seconds relaxing for another 5 seconds.

Bring your hips parallel to your shoulders. This step is an assessment of pelvic floor muscle strength and endurance. Hold for 30 seconds as you breathe in through your nose and out through your mouth. Relax your anus and surrounding muscles if you are prone to hold tension in these areas.

As you build up strength increase the time to 10. Try it a few times in a row. You should find as you take a deep breath into your diaphragm that your pelvic floor muscles will naturally relax. Make sure you can breathe easily while you squeeze.

Hold the contraction for 5 seconds relaxing for another 5 seconds. How long can you hold the maximal contraction. Hold tight for as many seconds as you can up to a maximum of 10 seconds. First test yourself for the length of time you can hold a pelvic floor contraction.

Increase the intensity of the contraction a little more and hold for 5 seconds. Tighten your pelvic floor muscles. Hold this position and breathe deeply focusing on relaxing your pelvic floor muscles. At the end of every exhale engage your pelvic floor and abdominal muscles.

When your muscles get stronger try doing kegel exercises while sitting standing or walking. Repeat this step at least 5 times in a row. Luckily knowing how to make your pelvic floor muscles tighter can help you avoid this dreadful fate. Exercising your pelvic floor muscles once you have mastered the art of contracting your pelvic floor muscles correctly you can try holding the inward squeeze for longer up to 10 seconds before relaxing.

Most people prefer lying on their back for kegels tighten your pelvic floor muscles. To do this repeat the finger test but this time count the number of seconds you can hold the muscles up in the inward squeeze. Tighten your pelvic floor muscles maximally without using your buttocks or thigh muscles as described above. Here are five ways to tighten your pelvic floor muscles.

Hold the contraction for 5 seconds relaxing for another 5 seconds repeat this step at least 5 times in a row. Tighten your pelvic floor muscles at half the intensity of a full contraction and hold for 5 seconds. Then reverse the motion relaxing your muscles a little but not fully for 5 seconds.