This is the most important exercise a woman can ever do. These muscles are used to support your womb and allows you to have control over your bladder. Remember these are the muscles that you use during the birth most and will continue to use throughout life. These muscles are also responsible for better sex for you and your partner.
How to
First find which muscles you need to use. To do this simply pee and try to stop mid stream. The muscle you just used was your pelvic floor and this is the same movement you will do to complete the exercise. To exercise tighten this muscle for 10 seconds then release do this 10x at first then 20x once you get stronger. You can work with this exercise by the amount of time you hold for and/or the amount of reps you do. This exercise is so unnoticeable that you can do it anywhere. Do these everyday multiple times per day once you work up to it.
Accessories
The accessories for pelvic floor exercises vary from Ben Wa Balls to sexual enhancement toys or your partner himself. Ben Wa Balls are inserted into the vagina and used for sexual enhancement and Kegel exercises. These can be used for a couple of minutes to a couple of hours. They come in many different weights and the more they weight the harder your muscles are working to keep the balls in. Do not try to get the heaviest you can find to make your muscles work harder as they will probably fall right out. There are some that are adjustable weights such as Lelo Luna Pleasure Beads.
There are also electrode devices such as Intensity Kegel Exerciser which actually does the exercises for you.
Have fun with this and look forward to a future of better birth,
better sex and no depends.