How to strengthen the pelvic floor muscles

 Firmly squeeze the anus and vagina muscles, tighten both buttocks. Anus must be compressed so that there was a feeling he is drawn inside. In this case, compressed muscles of the vagina and urethra sphincter. Thus, all the holes overlap a single muscle, which is similar to a double eight. Hold this position for a while, then start gradually relax the muscles. With slow relaxation you will feel the muscles are released. Do this exercise twice a day, it can be done anywhere and at any time.

Spread on the floor mat and sit down, cross your legs in Turkish. Try as much as possible to draw a perineal muscles. At the same time squeeze your abdominal muscles and buttocks, then relax and repeat the exercise ten to fifteen times. This exercise trains the ligaments and muscles of the pelvic organs, uterus and vagina, improves circulation and blood flow to the pelvic organs.

Sitting on the floor, straighten your legs and spread apart as far as possible. Raise your hands up and do forward bend, fingers try to touch your toes. Then straighten and make another eight to ten slopes. Exercise improves blood flow to the genital organs, bladder, rectum, strengthens the hips and pelvic floor muscles.

Sit on your heels and Clasp your hands together behind her back to the castle. Then lift your arms up and fastened do bend of the trunk forward. Return to the starting position, do ten repetitions. This exercise not only strengthens the pelvic floor muscles, as well as developing the back muscles and improves blood flow through the vessels of the pelvis and lower extremities.

Sitting on the floor, bend your knees and lower in the hand, foot, connect, and expand to themselves, are brought to the groin area. Hands hold socks feet, begin to reduce and tighten the muscles of the pelvic floor and vaginal. Do the maximum number of times.