Pelvic Floor Exercise Sheet

The Importance of Kegel Exercises

The pubococcygeus (PC muscle) is the hammock-like muscle that supports your organs and internal genitalia, it stretches from your pubic bone to you coccyx. A strong PC muscle is the key to more intense orgasms, and greater urinary control, as well as helping to ease labor pains. You can achieve this through daily kegel exercises, which are designed to tone and strengthen your PC muscle.

Exercises Using Personal Pelvic Trainer or Smartballs

To locate your PC muscle, try stopping your urine flow while using the bathroom, this muscle that you are squeezing is your PC Muscle. With the Personal Pelvic Trainer set, beginners should start start with the first size, as your muscles becomes stronger you can progress to the second and third sizes.

Exercise 1: Simple

1. Lay on your back and insert the pelvic exercise ball with a generous amount of water-based lubricant.
2. Squeeze PC muscle for 5 seconds, then rest for 5 seconds. Repeat 10 times. Rest for 1 minute in between sets and complete 3 sets.

Exercise 2: Advanced

1. Sit on the edge of a bed or a chair and insert Personal Pelvic Trainer or Smartballs.
2. Squeeze PC muscle for 5 seconds, then rest for 5 seconds. Repeat 10 times. Rest for one minute between sets and complete 3 sets