Workout Your Pelvic Muscles For Good Sexual Function

It is possible to exercise these muscles daily

Not everyone knows the importance of good pelvic floor muscles in order to maintain both female and male sexual function. These muscles which are used to stop urine flow actually hold up the uterus, the bladder, the rectum and the bowels and with age can weaken. It is possible to exercise these muscles daily and give them a good workout.

Doctors and gynecologist refer to the pelvic health exercises as PHIT which stands for Pelvic Health Integrated Techniques and they are becoming a standard recommendation for men and women who are aging and who feel that their pelvic muscles are not what they used to be.

The first thing you need to do before you begin to exercise your pelvic muscles is to locate them. The easiest way to do this is to remember that they are the ones which you use when stopping the flow of urine. You can flex and relax them as you please and remember to only use these muscles when you are exercising them and do not confuse them with your stomach muscles, your thigh muscles or your buttock muscles.

The first exercise to do can be done either sitting down or when standing. You simply contract your pelvic muscles for three seconds and slowly relax them. You should do this ten times to warm up your pelvic muscles before your first workout.

After this warm up sit down on a chair which has a straight back and slowly contract your pelvic floor muscles in different stages until they get tighter and tighter. You can divide up the contractions into five different tension levels and then release the muscles slowly into five different descending contractions. This may sound complicated but in fact it is quite easy to do with a bit of practice and you should repeat this exercise at least ten times.

The final pelvic floor muscle exercise involves you getting on all fours on the floor and contracting your pelvic muscles and holding in your stomach at the same time. You should try to keep stationary as you do this exercise and hold yourself at maximum tension for around fifteen to twenty seconds. Again you can repeat this exercise ten times.

Most of these exercises can be done either in the privacy of your home or when you are sitting at your desk at work. You should try to remind yourself to do these exercises every day and you should start to see beneficial results after a few months.