So I know you know that pelvic floor exercises are a big deal. And I know you know that Pilates is a fabulous way of making sure you get regular practise in. I also know you know that pelvic floor exercises aren’t just something you do when you’re in the childbearing years because age and the menopause can have an unpleasant affect on your lady parts.
But, your friends might not know these things. So for the benefit of your friends who might not know how to find their pelvic floor muscles. Here’s my uncensored guide.
1. Have sex (or use your fingers if that sounds like too much effort) and squeeze.
2. Straddle the arm of a firm sofa. Rock backwards and forwards and you’ll feel your pelvic floor react.
3. Give birth. The waves you feel when you get a really good push are your pelvic floor muscles working.
4. Lean forwards off a chair and imagine you are picking up a tissue with your vagina.
5. Sneeze.
6. Hold one hand over your bits and then blow up a balloon. You’ll feel tension in your bits. That’s your pelvic floor. If you feel something pressing out, go and see a doctor.
7. Stand on a power plate or above the engine of a double decker bus. The vibrations will make your pelvic floor work.
8. Do a squat, hold it. Now squeeze your fist between your knees.
9. Stand up with your hands up over your head. Now lean backwards as if you’re reaching for something behind you. Your pelvic floor will work.
10. Eat a cabbage/lentil medley, then sit in a very quiet church service . . . parp!
AND always remember the three R’s for doing your exercises:
Find the RIGHT position: Your spine needs to be in a neutral position to get an effective contraction, so get on all fours and wiggle your pelvis forwards and backwards until it feels right.
RELAX: Always work from a fully relaxed state. You need to tense and relax muscles.
REPETITION: The more the merrier (see top tip number 1).