Top accessories to strengthen your pelvic floor

The perineum is a muscle located in the pelvic area. Present in both vulva and penis owners, it takes many things into its hands in the southern region of our body...

For example, it prevents organ descent, it is also responsible for opening and closing your bladder.. Yes yes, it's the one you should thank when the next highway rest area is more than 30 minutes away and you're already dancing the rumba on your seat!

Oh, and I almost forgot, despite the numerous articles and speeches on the subject, it is not often said but the perineum is a great ally of intimate pleasure!

How to re-tone your perineum? 

With the Kegel balls alias the ideal ally for toning your perineum:

Made of glass, metal or silicone, it is a weighted accessory that will allow your perineum to contract to hold it.

The Lina balls are perfect for maintaining your perineum. Their weight requires already having a minimum of perineal tone. To use them, nothing could be simpler, clean your Kegel balls, or geisha balls before use, use a water-based lubricant then insert it into the vagina. Then simply go about your usual activities for half an hour. Then, repeat the operation 3 times a week for a month.

Another device, and not the least, the famous Perifit: a perineal probe that acts as a real coach and allows you to strengthen your perineum while playing on the connected application.

With some Kegel balls, you can go step by step:

The Delta consists of three weights and are very pleasant to wear with their ultra-soft silicone coating. Start by inserting the single ball with lubricant. Wear it for half an hour while staying in motion, and repeat the exercise 3 to 4 times a week. When it becomes easy to wear, move on to the medium double ball, and finish with the small double ball.

The Alpha are even more progressive. The set contains 6 Kegel balls, used in exactly the same way as the Delta. Start with the ball in the palest color and finish with the one in the darkest color. The big advantage of the Alpha is their drop shape, which makes it easier to insert and remove the Kegel balls!

When and why to work your perineum? 

• At any time, regardless of your age and lifestyle :

I see where you're going: "she's nice but that's anything but a clear scenario!". I didn't miss that, don't worry, but in reality, there's a reason for being so "vague" in my explanation. The perineum is a muscle like any other, it also needs to be stimulated to function effectively. Every day, you walk, you move, so you engage your leg muscles which work without you even realizing it. For the perineum, it's another story, it's less easily engaged, so it needs regular little boosts!

•  When practicing sports :

Why? Simply because physical activity will exert pressure on the perineum. In the long run, if you don't know how to contract it properly, it relaxes and becomes less effective. How to notice it's starting to cry "help!"? If you have urinary leaks, for example!

• To prepare for pregnancy :

With the weight of the mini-you increasing, the weight of the placenta and the amniotic fluid, the pressure on the perineum also increases. Therefore, it's important to work Mister perineum to ensure maximum comfort and also avoid urinary leaks.

•  To tone the pelvic floor after childbirth :

I explained it to you, pregnancy weakens your perineum. Childbirth does too! That is why it is generally advised to work on your perineum 6 to 8 weeks after your child's arrival! The timeframe is purely indicative, of course, and it is necessary to discuss it with the medical staff who can best advise you according to your situation.

• To counter the weakening of the pelvic floor during menopause :

With hormonal changes, your perineum undergoes some modifications. Estrogen levels during menopause are plummeting. It's perfectly normal, no need to panic! And less estrogen means thinning and loss of tone in the perineum. This is one of the reasons that can explain the appearance of urinary leaks. It is therefore important to ensure proper training of your perineum to avoid some unpleasant surprises!

• To increase intimate pleasure :

During orgasm, the perineum contracts intermittently. You then feel like spasms! The more toned your perineum is, the more sensations will be present during intercourse and the more intense the orgasms will be. The perineum also plays a role in the tone of the vaginal walls, so the pleasure will be even greater for your partner.

Common misconceptions

If most of you know or have heard about the perineum, many misconceptions still circulate about it. Nothing dramatic, I'm here to help you sort out the false from the true!

• “ The perineum only concerns women ”

Wrong! Dear penis owners, even if your perineum is less exposed to pressures and requires less effort to maintain than is the case for vulva owners, you still need to take care of it. Your perineum is the primary support for your sphincters. In other words, it helps your urethra and anus to close properly. Knowing this gives you the ability to act and strengthen your perineum to avoid "embarrassing accidents," don't thank me ;)

In terms of sexuality, it also helps by maintaining an erection and making ejaculation possible!

Now that I have your full attention, how about some muscle tips? First of all, empty your bladder! Then, position yourself as you prefer: seated, standing, or lying down. Take a deep breath and contract your perineum (like you naturally do to hold it) for 5 seconds. Release for 10 seconds and repeat the exercise 10 to 15 times in a row. In the shower or at a red light, it's very quick, not very demanding... it's really worth doing, I promise! :)

• “ I will only have to worry about it during my pregnancy ”

Again, wrong! I explained above that the perineum can be worked on in all types of situations, regardless of your age and current situation.

• “ No need to buy anything, I can do exercises on my own ”

Both true and false!

While there are exercises to practice completely autonomously, it is sometimes difficult to know if you are working your pelvic floor truly effectively. There are also some tips that you should NOT FOLLOW AT ALL! It is often said that to strengthen your pelvic floor, you just need to practice the “stop pee” exercise. This exercise involves interrupting urination. To put it simply, this means that when you need to urinate, you contract your pelvic floor to hold the urine. Long advised to check if the pelvic floor is sufficiently toned, it is actually an excellent way to end up with a urinary infection. The bacteria contained in the urine do not evacuate normally, and boom... It's a disaster!

Pelvic floor rehabilitation: you need to consult!

All the advice you have read in this article helps you to strengthen your pelvic floor, it is absolutely not the procedure to follow for pelvic floor rehabilitation.

Pelvic floor rehabilitation can only be achieved with the support of the medical community. Whether it is doctors, gynecologists, midwives, or physiotherapists, they and they alone can guide you in your rehabilitation.

Let's go pamper your pelvic floor!

See you soon 💜