Your pelvic floor (Pubococcygeus) muscles are hammock-shaped and hold your bladder and urethra in place. When you urinate they relax, enabling urine to flow properly. They consist of two sets of muscles: fast ones that contract quickly to prevent ‘accidents’ when you are on the go, and slow muscles that hold your bladder in throughout the day.
Pelvic Floor Exercise
Both sexes need to exercise their pelvic floor for urinary and sexual health. As you age the muscles get weaker, and this process is speeded up in women post-childbirth. Weak PC muscles can lead to stress incontinence, accidental leaks, less sensation during sex, and weaker orgasms. Pregnant women need to strengthen them in preparation for childbirth and to help prevent incontinence after the birth. Studies* at the Faculty of Health and Social Care at the University of West England, Bristol showed that pelvic floor exercises could help reduce erectile dysfunction to the same degree as Viagra trials.
How To Exercise Your Pelvic Floor
To locate your PC muscles, stop the flow of urine next time you go to the toilet or try holding in wind. Try to isolate the muscle and avoid tensing other areas of the body such as the tummy or buttocks, or holding your breath. Once you have identified the muscles you can squeeze and contract them anytime – on the bus, at the office, in the bath or during sex. A contributor to the website Top Tips For Girls suggests imagining you have a pencil inside your vagina and that you are moving it a little higher with each squeeze.