Fixing a health problem can sometimes feel out of your control. But when you’re managing incontinence and bladder leakage, there’s a lot you can do yourself.
For those out there who are trying to figure out how to strengthen pelvic floor muscles quickly, you have easily accessible ways to get great results. With modern technology, there are ways to strengthen your muscles even if you have trouble with manual exercises.
We’ll walk you through all the ways you can learn about your pelvic floor muscles and keep them in shape.
And these techniques aren’t just to prevent incontinence. Keep reading to learn all the ways a strong and healthy pelvic floor can change your life.
Learn How to Strengthen Pelvic Floor Muscles Quickly
The good news is that you don’t need a special trainer or expert in order to improve the strength of your pelvic floor. You can do pelvic exercises by learning to move the muscles that make up your pelvic floor. And you run into barriers or are concerned you might be doing it wrong, auto-Kegels can give you an easier way to accomplish the same thing.
Kegels, also known as pelvic floor exercises, describe a tense and release method for strengthening your pelvic floor.
To do them, you can tighten your pelvic floor muscles for three seconds and then release them. A typical routine might be ten reps of this, three times a day. The movement itself is quite simple once you know what you’re doing.
Actually getting the technique down can be difficult, though. And if you feel like you are doing it wrong, this can become a barrier to your daily Kegel routine. If you want an easy way to make sure you’re targeting the right muscles, you might be interested in the auto-Kegel method.
With the invention of the Yarlap, there’s a new way to do pelvic floor exercises: the AutoKegel®. Rather than having to identify your pelvic floor muscles and practice the perfect technique, you can just insert the device, turn it on, and let it do the work for you.
This is a great way to make sure you are actually putting in the time to strengthen your pelvic floor. Ordinary Kegels might seem easy, but you might forget to do them over time. Life gets in the way, and you might keep pushing off this task until later.
The Yarlap makes things easy, which means you can keep your mind available for all the things you need to think about throughout the day. There’s no need to interrupt your mental flow in order to do your daily reps.
Find Your Pelvic Floor Muscles
It can be hard to find muscles we can’t quite see.
When you’re working out your biceps, you can see them moving and even put your hand on them to feel how they move. For your pelvic floor muscles, though, you’ll have to find them without those external tools.
It might seem weird, but you can feel these muscles from the inside. There are a few ways you can do this.
Stopping the Flow
Your pelvic floor muscles are what help you keep urine inside before you’re ready to pee. This is why a weak pelvic floor will lead to incontinence. It’s also why pelvic floor exercises and the Yarlap will prevent bladder leakage.
One way to understand what it feels like to move your pelvic floor muscles is to momentarily stop your flow of urine the next time you pee. Don’t hold it for very long, and don’t do this regularly.
Some people do this often, as an alternative Kegel method, but it’s not recommended. If you get used to messing with your urge to urinate, this may lead to bladder problems over time.
If you do try this, it should be just to give you a sense of where your pelvic floor muscles are. Pause the flow of urine and feel the muscles you’re using to do this.
You can also do this outside of the bathroom.
It can help to lie down so you can best relax all your other muscles. Try to recreate the feeling of holding in your pee. Feel what muscles you’re using and see if you can release and contract them again.
These are your pelvic floor muscles. At first, you might be accidentally moving other muscles as well—here’s where you should work on your technique.
Perfecting the Technique
If you’re going with Kegels rather than auto-Kegels, it can be a bit tricky to get the right technique. Do your best to isolate the pelvic floor muscles from other muscles you might be moving as you attempt to perfect the process.
For example, if you find yourself moving your buttocks or abdomen muscles with practicing Kegels, this is something to correct. You shouldn’t see or feel your belly button moving inward as you contract and release. And you should be able to breathe normally the whole time.
If you can’t get the technique right, don’t worry. With the Yarlap, you can stimulate the right muscles without even having to think about it.
This can make you more confident that you’re exercising the muscles you want to. It can also encourage you to practice more often—the Yarlap makes it easy.
Other Pleasant Effects
You might’ve heard of Kegels in a different context—yes, both Kegels and the Yarlap auto-Kegel method will improve more than just incontinence.
Many people practice Kegels in order to improve sex and have better orgasms. Strengthening your pelvic floor muscles will indeed give you more muscle control in the bedroom.
And for people going through the journey of pregnancy and childbirth, strong pelvic floor muscles can make the process smoother.
Strengthen That Pelvic Floor!
Once you’ve figured out how to strengthen your pelvic floor muscles quickly, you’ll be well on your way to a whole new way of existing. Say hello to newfound bladder control and more intense orgasms. So start practicing those Kegels—or get yourself a handy Yarlap.
And if you have questions about how it all works, feel free to reach out. We’d love to hear from you and see how we can help!