If you have recently given birth, or have noticed that your bladder has become weak, you may want to consider doing pelvic floor exercises. These exercises, also known as kegel exercises help to tone the pelvic area, resulting in a stronger bladder and more sensation in the region (great for sex).

However, it can be unclear as to exactly what you are meant to do. How are you meant to know whether you are doing the exercises right, or simply making things worse?

Well, don't worry pelvic floor exercises are not that hard to do. The first thing you need to do is to become familiar with where your pelvic floor muscles are located and how to control them. To do this, next time you are on the toilet, simply try to stop yourself urinating mid flow. Try stopping and starting the flow of urine. This will let you know exactly where the muscle are, but it will also give you an idea of how strong your muscles are.

Once you have located the pelvic floor muscles there are several ways you can tone them up. Here is a run down of the exercises you can try:

1. Contract and Release - Lie on your back with your legs apart. Place your hand over your pelvic bones and contract your pelvic floor muscles. Imagine pulling them in towards your hand. Hold this for 2-3 seconds and then release. Do this 10 times and gradually increase to 20 times per day.

2. The Flicker - The flickering of the pelvic muscles happens when you orgasm, but in this exercise you need to flicker them yourself. You can do this exercise in any position. Just flicker your muscles, quickly contracting and releasing as fast as possible, around 30 times per day.

3. The Lift - Sit down, or lie on your back and pull your pelvic floor muscles upwards as you take a deep breath in. Imagine you are lifting your muscles up from your vagina, to your genitals. Hold this for a second and then release the muscles slowly going back down, as you release the breath. Do this 10 times per day.

4. Stop the Flow - You can exercise the muscles by stopping yourself urinating mid flow and then starting again. This is fairly easy, but should not be done on a full bladder.

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