| By :
Joe Maldonado
Copyright (c) 2011 Joe Maldonado You can strengthen the muscles of your pelvic floor by doing kegel exercises. The whole purpose behind these muscles is that they control the way that the bladder works when they contract and release. The muscles in the pelvic floor are shaped like a hammock, and they offer support to the various organs in the pelvis like the bladder and the uterus. They start to lack in support when they become weak. When this happens, even slight pressure on the bladder can cause urine to leak. Even the littlest things could cause this sort of pressure, such as coughing, sneezing or laughing. Once these muscles get stronger, it will take more than just minor pressure to make the bladder descend and leak urine. Kegel exercises need to be done every day in order for them to be effective. The muscles can become weak again if you stop doing the exercises. It is basically the same concept as if you were to stop exercising any other muscle in your body. You will also have to have a certain amount of patience, as it can take up to several months before you begin to see results from these exercises. These exercises become very easy once you have learned the proper way to do them. The best thing about them is that you can be doing them at any time, no matter where you are and no one will ever know. You will have an easier time remembering to do them if you develop some sort of routine for doing them. Try to pick the same time every day to do your exercises. Before too long you will find that these exercises are starting to become second nature to you. First you will have to be able to figure out the right muscles to target during the exercises. You can do this by stopping your flow of urine halfway through and remembering which muscles you have used to do this. These muscles are your PC muscles, and they are the ones that you should be focusing on. Another way to identify the right muscles is to try and keep from passing gas. The feeling that you get will be as though the muscles are pulling inward. You will want to avoid holding your breath or bearing down while you are performing the exercises. Also avoid moving the muscles in your legs, abdomen or buttocks. If you are moving these muscles you will be doing the exercises improperly. When you are first starting out, you may not be able to hold the muscles for a very long time. Sometimes it can take awhile before your endurance and resistance in this area gets built up. In between the contractions you should let your muscles relax for double the amount of time that you contracted them for. Each time you do the exercises you should try to add a couple of seconds to the contractions. After awhile, doing kegel exercises will become a habit, and you won't even have to think about it anymore!
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