You will soon be losing it in copious amounts. Use your birthday money on yourself, silly girl.
But I should begin at the beginning: The act of toning the muscles of the pelvic floor is called a Kegel Exercise. To better describe the muscles involved, they are the ones used during urination and sexual intercourse. Toning and strengthening these muscles can lead to increased muscle control pleasure during intimacy, and can help prevent uterine prolapse and bladder incontinence from occurring later in life.
For some who have never entertained the notion of exercising these muscles, it is confusing to isolate this muscle group, let alone exercise them.
To find the muscles involved, make your first attempt at Kegelling while voiding urinating. When voiding, you must relax the muscles of the pelvic floor. If we were to STOP the flow of urine, those muscles are tightened.
To begin urinating again, simply relax the muscles, and the flow resumes. You will feel the rectum and vagina return to a resting state as you do this. There are various ways to do the Kegel exercise, and no one way is the only way for all women or men. Several times a day. Work up to sets of 10 repetitions, say, three times a day.
Also, do the exercise in different positions. You will notice that doing a Kegel while sitting feels one way, while the same exercise done while lying down feels another way entirely. This is good; feel free to vary your position and your specific exercise as you wish.
Do them while riding in the car; while standing in line at the grocery; while sitting at the computer; while lying in bed at night. Any time you can remember to do them: Some variations of the exercise are as follows: This is the most common and probably the easiest Kegel of all, and does a nice job of things.
Just tighten and release the muscles, as quickly as possible. With this one, a set of ten goes by rather rapidly. This should probably not be the ONLY Kegel you do, but can be one of the many types done throughout the day. Tighten the muscles slowly, pulling up and in, imagining that they are an elevator.
Start out relaxed at the first floor. Slowly pull up to the second floor, the third, and even the fourth floor. Stay there a moment, then slowly go back down, past the third, second, and finally at the first again. Similar to the Elevator, simply pull the muscles up and in, hold a moment, then push out, as if drawing in and then expelling water from the vagina.
The push-out portion will also utilize abdominal muscles as well. Use this in conjunction with other types of Kegels.
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A little more advanced, this one consists of tensing the muscles, drawing them up and in, then pulsing them a little tighter at the apex of the contraction. Pulse perhaps three times, then relax totally. This one is rather fatiguing, so probably only three or four of them is necessary at a time.
Sets of 10 is sufficient, but we should do several sets of 10 each day. I will confess that when I first began doing these, the muscles were tired after about 4 slow ones. Stop when the muscles are tired.
You will find that tomorrow you can do another one without the muscles being so fatigued, and just work up to I'm a self-admitted diaper snob (Huggies Supreme), but I haven't paid more than half retail for them in many, many months.
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