This Ten-Second Exercise Will Help Your Urogenital Health

Most people know that one of the keys to good health is having a regular exercise routine. You must have a weekly schedule that combines different types of exercises. There should be workouts for strength, ones for cardio endurance, and others for core and flexibility. That there are different exercises necessary for different types of muscles is common knowledge. However, most people are not aware that pelvic floor muscles should be exercised as well.

Why should I exercise the pelvic floor?

Your pelvic floor is made up of a group of muscles that stretch from your pubic bone in the front to your tailbone at the back. They also stretch to cover the sides and form a hammock-like structure to cradle your internal organs. This body part is important in maintaining regular bladder and bowel movements, as well as aspects of your sexual health.

A weak pelvic floor can lead to various urogenital conditions. It is one of the causes of prolapsed vaginas, bowel incontinence in elderly women, erectile dysfunction for men, and an inability to sustain a regular fitness routine. Your pelvic floor helps you push and eliminate waste from the body. It is also activated during intercourse and pregnancy.

How do I locate the pelvic floor muscles?

Working out your pelvic floor muscles will not take more than ten seconds a day, which is incredibly easy to fit into your routine. No matter how busy you are, you should be able to exercise these muscles; regularly doing so will help you gain better control of many urogenital conditions, and prevent more serious ones, such as urinary tract infections.

The challenging part of doing your pelvic workouts is locating the muscles that you should exercise. Since you cannot really see these muscles from outside the body, you have to become sensitive to your biofeedback to help you identify these. You can isolate the pelvic floor muscles using what are called Kegel exercises, which contract and relax this area. The sensation is similar to the one you get when you are about to urinate.

What exercises can I use to exercise this area?

If you can’t feel your pelvic floor muscles, you can use a vaginal exerciser to assist you in finding them. This device supplies you with a biofeedback mechanism for identifying the muscles that you need to work out in an exercise routine. Once you get used to the sensations, you can access your pelvic floor more easily.

You can also vary the types of Kegel exercises you do. One variant is sustained Kegels. This consists of a pelvic floor contraction held for ten seconds before releasing. If you have a healthy pelvic floor, you can easily do ten repetitions of sustained Kegels. However, you might need to work your way up to that if it is difficult for you to hold a contraction.

Another variation of this is quick flick Kegels. This is when you rapidly cycle through ten contractions and ten seconds relaxations. It should feel like lifting and releasing your pelvic floor as fast as you can. With both sustained and quick Kegels, the key is coordinating your movements and your breathing. Keep in mind that you should not be contracting your gluteal muscles as you exercise your pelvic floor. This will not help the latter get stronger.


You must be patient with yourself when trying to master a new exercise. It can be hard to do proper pelvic contractions for the first time; you will benefit from speaking with specialists like urologists or OB/GYN doctors about it. You can also get FDA-approved Kegel devices to help you isolate and train the pelvic floor muscles.

Use the best exerciser in the market for your Kegel exercises. Address incontinence, prolapse, reduced intimacy, and other urogenital problems with Kegelmaster. Call our specialists to see why you should choose our product over other devices today!

Are you suffering from incontinence, prolapse and reduced intimacy?
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