Pelvic Floor Exercise: Elevator

Pelvic Floor Contraction: Elevators The Elevator is another variation on Pelvic Floor Contraction. This is a great way to further challenge yourself and build Pelvic Floor Strength. Imagine your pelvis has four floors. To begin: • Contract, pulling your pelvic muscles up gently to floor one. This is a very minimal level of pelvic floor Read more ->

Pelvic Floor Exercise: Long Holds

Pelvic Floor Contractions: Long Holds If Quick-Flicks are a Pelvic Floor Sprint, then Long Holds are a Pelvic Floor Marathon. Long Holds are the most important exercise for building and maintaining pelvic floor strength. To perform this exercise: • Tighten your pelvic floor, pulling up and in. • Hold for at least eight to ten Read more ->

Pelvic Floor Exercise: Quick-Flicks

Once you’ve learned how to isolate your pelvic floor muscles and do a basic pelvic floor contraction, it’s helpful to learn some additional exercises. These variations on the pelvic floor contraction are a great way to build pelvic floor strength and endurance. One variation on pelvic floor contraction is the Quick-Flick. Quick-Flicks are like a Read more ->

What is the Pelvic Floor?

Your pelvic floor is a “hammock” of several muscles, connected down the midline, extending from the base of your spine to the base of your pubic bone. These muscles help stop the flow of urine, suppress gas, and permit women to tighten the vagina. These interconnected muscles work together as a unit, with some muscles Read more ->