10. Strengthen your pelvic floor
The pelvic floor acts somewhat like a hammock giving support to the uterus, vagina, bladder, and rectum. One of the keys to strengthening it is to learn how to isolate the area. This can be done with Kegel exercises and no-one will be able to tell when you’re clenching and releasing so you can do them anywhere, anytime.
Kegel exercises involve clenching the muscles you would use to stop the flow of urine and then unclenching them. The unclenching and clenching part of the exercise is both important. When doing the exercises, you should not feel any movement in the inner thighs or glutes. Try to imagine that you are squeezing a pebble. You can do them in front of a hand mirror if you want to make sure you are getting them right. You should be able to see a contraction in the area between the front and back of
Start with four repetitions of two second-holds and do this two or three times a day, increasing the hold time every week. You will find that doing these exercises increases your pleasure during the act and they also help with bladder control as well as boosting your core stability. If you want a little help when doing Kegel exercises, some people find Ben Wa balls, also called vaginal weights, helpful. They are inserted and clenched with the muscles of privy parts, making a workout more intense.
For a little extra help for those muscles of your private parts, you can also sit on a Swiss ball for 15 minutes a day instead of on your desk chair. Sitting on the ball helps your pelvic floor muscles to contract and helps to keep it toned with little effort on your part.
