Last post I mentioned some Pelvic Floor Physiotherapy exercises to try. I had a few ladies ask me about exercises and strengthening they can do to help their pelvic floor. I am not a physiotherapist or a doctor so I will go with what I have been told and what works for me. I thought it was easier to post on my blog for you to see since some may want to know about it but no publically ask. If you have a weak pelvic floor this is nothing to be ashamed of as its VERY common. Especially if you have had vaginal deliveries. If you take a look at my last post 1 in 3 women suffer from a weak pelvic floor and have incontinence due to this. The good thing is it can get better without surgery! The doctors told me that they did not want to do surgery on someone so young especially because my muscles could be trained to fix the issue. Each time I do a royally fit online workout I do these exercises as part of the stretching.

Build up your core and your pelvic floor will benefit. Try these:

Bridging -  contract your core, press your foot to the floor lifting your hips as if squeezing a ball between your knees. When you lift your hips you should be squeezing and holding a kegel for 5 seconds and release when you let you hips down. Repeat 10x.

Birddog - On all 4s, tighten your core, keep your back flat and lift the opposite arm and opposite leg. Again, when you lift you should be holding a kegel and release when your leg and arm come down. Repeat 10x.

Plank - on your elbows, activate your core and hold kegel while planking for 5 seconds and repeat 10x.

Pelvis floor exercises. Try these:

Imagine drawing in a marble (with your rectum)
Imagine drawing in a raisin (with your urethra)
Imagine drawing in a ping pong ball (with your vagina)

Breath in and hold for 5 - 10 seconds. Repeat 10x 3x a day.

Once you have these figured out you can try what is called the elevator. You imagine drawing in a ping pong ball with your vagina, taking a deep breath and while breathing out holding the contraction for 5 seconds and then squeezing a tighter contraction for another 5 seconds without letting go of the first and then do 2 quick kegel pulses at the end.

All exercises should be done laying down on your back. Once you have a good grasp then try them sitting and standing.

If you have a child in an infant seat or you are picking up a child or something 10 lbs or over when you are lifting make sure to hold a kegel at the same time. This will train your brain to do this automatically each and every time you are lifting which will build up your strength. Until the strength is there, you should not be doing any jumping exercises or lifting over 10lbs.

If you have been at this for a while and do not feel any improvement you may want to invest in a Neurotrac pelvitone. This is a probe that you insert into your vagina that helps contract your muscles while you are doing your kegels. You can increase and decrease the stimulation to your comfort level and it will tell you when to contract and release your muscles. Unfortunately, this probe does not vibrate so there is no more satisfaction involved other then strengthening your pelvic floor :) These machines cost around $200. If you are seeing a pelvic floor physiotherapist they may allow you to purchase the probe  ($50) and rent the machine that attaches to the probe.

I hope this helps. Remember, no shame. Talk about and be open about this with your family and friends. They may suffer as well and many don't know about the simple everyday things that can be done to improve pelvic floor.