3 easy exercises to strengthen your perineum

 3 easy exercises to strengthen your perineum

AFTER CHILDBIRTH, IT IS IMPORTANT FOR EVERY WOMAN TO (RE)STRENGTH HER PERINEUM TO AVOID URINARY LEAKAGE AND OTHER PROBLEMS.

Why rehabilitate your perineum?

The perineum like the other muscles should be worked on a daily basis. Rehabilitating and strengthening your perineum is a very important exercise, even necessary for young mothers, but also for women who have incontinence problems in a more general way. The perineum is a set of muscles (like a bowl) that holds the genitals together and regulates the opening and closing of the vagina, anus, and urethra. It plays a major role in continence and sexuality (especially after childbirth where women sometimes lose the sensitivity of pleasure). It is therefore important to take care of this small muscle by performing specific exercises. Bonus: the perineum rehabilitation exercises allow you to gain a belly, which is rather positive for our flat stomach objective.

How to strengthen your perineum? 3 easy exercises

Of course, there are the perineal rehabilitation courses given by midwives, a fundamental step for women after childbirth, as for those who suffer from urinary incontinence.

The right tempo: to be reproduced at least every other day as soon as you have time to have a toned and more sensitive perineum during intercourse. Be careful, these exercises do not replace an appointment with a pro but allow you to continue to strengthen your perineum, alone, between two appointments.

  1st exercise to strengthen your perineum - Degree of difficulty? 1/10

It allows you to strengthen the perineum and above all to identify it, to become aware of it. You just have to hold back an urge to go to the bathroom for 10 to 15 seconds the first time, then over time, 20 seconds, then 30 seconds. You can reproduce it a dozen times a day and the advantage is that you can do it at work, in the subway or in bed.

  2nd exercise to strengthen your perineum - Degree of difficulty? 5/10

Lie on your back, legs more or less stretched (depending on your flexibility) towards the ceiling. Simulate an urge to go to the bathroom by contracting the perineum, then lift your pelvis by pointing your toes towards the ceiling. Do three sets of ten. The advantage is that this exercise works the perineum and the abdominal strap.

  3rd exercise to strengthen your perineum - Degree of difficulty? 7/10

As in the 2nd exercise, you lie on your back, legs on the ceiling. As you exhale, point both feet towards your right shoulder. Then do the same thing again towards the left shoulder after a time of inspiration. Do a series of 10, three times in a row. An exercise that allows you to both strengthen the perineum, the abdominals of the rectus (abs that connect the sternum to the pubis) and the obliques (abs of the belt).