The Magic of the PELVIC FLOOR Muscles

Do you realise the importance of our Pelvic Floor Muscles?

Avoid embarrassment of bladder and bowel accidents.
Have BETTER SEX

As we age, our muscles tend to weaken so we must work at strengthening and toning - Extremely important for women 40 yrs plus are the PELVIC FLOOR muscles.

This group of muscles spread across the pelvis allowing openings of the bladder, bowel and womb to pass through. The strengthening and toning of this group of muscles is important for women 40 yrs plus to ensure we can be able to 'hold wind' in the bowel, and that the bladder remains closed when any physical activity is performed, and also whenever you laugh, cough or sneeze.

Woops! Have you ever experienced that warm rush? Yes, I think we all know what that feels like.

Just as importantly, strengthening the pelvic floor muscle group also allows for improved sexual satisfaction for both your partner and yourself. Whoopee! Let's do it then.

Firstly we need to identify the correct muscles. The simplest method is, as you urinate, stop the flow halfway. The pelvic floor muscles will contract to stem the flow. Release the muscles to recommence urinating. Feel those muscles?

Another method is to sit or lie down, completely relaxing the thighs, bottom and stomach. Tighten your back passage (anus) as if trying to hold in wind, then tighten muscles around your front passage (urethra) as if trying to stop the flow of urine. You will feel the tightening of the muscles across the pelvic floor.

Now that we have identified the muscle group involved, we can perform both toning and strengthening exercises to improve control.

You can activate this group anywhere and at anytime - whilst sitting in the car, sitting at work, even standing at the kitchen sink preparing meals.

Tighten and draw in the identified muscles around your front and back passages, squeeze these up inside the pelvis. Hold for 5 seconds then release. Do x10 reps.

This should also be performed holding the contraction for longer periods, i.e. 10 seconds.

Now that we know how to contract the pelvic floor muscles....

Impress and surprise your partner. Tighten these muscles during sex!!

Always remember to use those pelvic floor muscles to your advantage.

Be a winner both in the gym and in the bedroom.
SQUEEZE FOR SUPER SEX

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