#IWorkOut is about looking after yourself and having fun while you do it! So start those pelvic floor exercises: squeeze, release and get involved! Follow our simple instructions, learn the moves, then do them with friends or on your own — no one will even know!
Flexing your pelvic muscles starts with knowing what they are.
Imagine a tightening Mexican Wave that starts with your anus, flows into tightening and lifting your vaginal opening, then your urethra, and your lower tummy. Squeeeeeeze. Now relax.
Start with a gentle squeeze of 10 to 30 seconds (always breathing), then try 8 to 10 short squeezes, then 5 to 10 short flicks. You can do this up to 3 times a day – but no more than 90 squeezes a day.
Getting the movement right is more important than how hard you squeeze or how many you do!
Improving and even preventing or reducing the risk of incontinence is possible. Getting onto doing the things – like good habits – that set you up for good health for a lifetime we believe is a super good call in achieving this! Making sure you’re drinking well, staying hydrated, having a healthy diet with good fibre intake, having good toilet habits, exercising at least 30 minutes a day and getting familiar with training your pelvic floor muscles like we’ve said are all good healthy habits to have to help reduce the risks of incontinence.