How Long Does It Take to Tighten Pelvic Floor Muscles?

by Julie Colan July 13, 2022

It can take approximately 4 to 6 weeks to tighten your pelvic floor muscles. However, this time will depend on your age, current condition of your pelvic floor, your lifestyle and of course how often you do your pelvic floor exercises.

The best part is that you can do your Kegel exercises (pelvic floor exercises) to strengthen the pelvic floor at any time or location that is convenient for you! YES! So there really are no excuses not to be doing them.

Most people find it more comfortable to perform the exercises either supine (laying down) or seated (in a chair). After around four to six weeks, most people start to see some improvement. It might take three months before you notice a significant difference. Do check out our Pelvic Floor Weights that have helped so many women improve their pelvic floor strength. They are easy to use and get results fast from just 15 minutes a day

The main point with doing your Kegel exercises is that you do them correctly.

confused where my pelvic floor muscles are giraffe face

Did you know that even when told how to do pelvic floor exercises, 50% of women will still do them incorrectly. So, getting the three techniques, the Fast Kegel, the Slow Kegel and the 'Knack' exercises correct is the most important thing. We discuss these further down.

If I Do Lots Of Kegels Will I Get Tighter Quicker?

Firstly, the reason for doing Kegels is to strengthen and tone your pelvic floor so it can do its job effectively in holding up your organs in the correct place and prevent issues like urine leakage and prolapse. Forget about wanting a nut cracker! A strong pelvic floor means you can tighten your muscles better and prevent weeing yourself.

Your pelvic floor is a muscle like any other in the body. You would not do excessive squats and not expect to feel the pain after? If you do too many or hold the squeezes for too long the muscles in the pelvic floor can go into spasm and may result in a tight rigid pelvic floor. This can cause pain in your pelvic area, pain when emptying your bladder or during intercourse.

So, take it slow and build it up. Take your time.

Where Exactly Are My Pelvic Floor Muscles?

For so many women it is really difficult to visualise where your pelvic floor muscles are and this is when the Secret Whispers Kegel Weights are amazing! When you insert them (they are small, just like a tampon) the correct pelvic floor muscles engage to hold them in. Taking away all the guesswork and strengthening your pelvic floor muscles at the same time. Your vagina and pelvic floor workout made simple.

When performing these exercises, if you have any pain in your abdominal region or back, you are most likely not doing them correctly. When doing these exercises, take long, deep breaths and relax your entire body. Check to see that you are not tensing the muscles in your chest, thighs, or buttocks, as well as your stomach. No eyebrows should be raised either..

How to Strengthen Pelvic Floor Muscles Faster

The question all women want to know. So lets start with getting the three techniques correct.

Tip - Imagine holding in wind and wee at the same time. That is the area you want to be exercising/contracting.

Tip - Count out loud. Then you can't hold your breath

1. The Slow Kegel:

This helps to increase the strength of your pelvic floor. They help your muscles to hold back your urine.

At first you may find that you can only hold the contraction for 1 or 2 seconds, so just concentrate on lifting your muscles and holding the contraction for as long as you can. Gradually increase the time until you reach 10 seconds.

how to do a slow kegel pelvic floor exercise

Remember that it is equally important that you fully relax your pelvic floor for 5 seconds between each repetition.

2. The Fast Kegel:

Fast contractions help your pelvic floor to cope with pressure, for example when you cough, sneeze, or laugh (Not to mention the trampoline!!). These fast contractions work the muscles that quickly shut off the flow of urine.

how to do a fast pelvic floor kegel exercise

3. The 'Knack'

This method is known as ‘bracing’ yourself (by squeezing up and holding) before you cough, laugh, sneeze or lift anything (or anything else which causes you to leak urine). Basically it is the Fast Kegel technique.

Incorporate this when you can. It can be 98% effective.

Will A Stronger Pelvic Floor Help With Sex?

stronger pelvic floor for sex

YES! A stronger pelvic floor will help with better orgasms.

If you have noticed that it is more difficult to reach orgasm or that your other half has noticed it is more difficult to climax; your pelvic floor may have weakened. An orgasm happens when the muscles in your vagina, anus, and uterus involuntarily contract and then relax. This is the amazing feeling of "release." Orgasms are bigger and stronger with a strong pelvic floor. Oh and doing your Kegels whilst in the moment of passion is also Multi-Tasking! Win Win!

Kegels

Kegel exercises include contracting and holding a specific set of muscles responsible for regulating urine flow. Remember as we said above -

To get the most out of this workout, a person has to:

Imagine holding in wind and wee at the same time. That is the area to focus on.
Pull these muscles in and up as tightly as you possibly can.
Maintain this squeeze for up to 10 seconds. As a result of the squeezing, it should feel like the muscles are rising and becoming more toned.
Relax the muscles for 5 seconds.
You should do this up to ten times.
People can perform this exercise in ANY position.
Get into a daily habit of doing 10 Slow Kegels followed by 10 Fast Kegels TWICE a day.

Some Exercises To Try

Bridge

bridge pose for pelvic floor

Although the primary focus of the bridge exercise is to build strength in the buttocks, it also works the pelvic floor and helps strengthen the core.

To do this exercise:

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
>>> Here you start to do a SLOW Kegel Exercise

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
>>>Hold your pelvic floor up for up to 10 secs.
>>> Come down and rest your pelvic floor for 5 seconds.

REPEAT 10 Times.

Follow with 10 Fast Kegels.

Aim to do 10 sets in the morning and then in the afternoon.

Breathing Correctly When Doing Your Kegels

Did you know that when you breathe, your Diaphragm and Pelvic Floor move in a coordinated way? In a balanced system, the diaphragm will contract and lower with each inhale while at the same time the pelvic floor will relax and lower. Then, on the exhale the diaphragm relaxes and moves upward, creating a decrease in pressure in the abdominal cavity which facilitates and upward lift and contraction of the pelvic floor.

Sit up tall, close your eyes and visualize this as you breathe and see if you can feel what's happening.

breathing correctly when doing kegels

Bird Dog Pose

bird dog pose for pelvic floor

Kegels Can Be Done Anywhere And At Any Time

Adding pelvic floor strengthening exercises to your day is a fantastic approach to give these muscles a workout and increase your overall health. Remember to focus on form and function and activate the muscles each time you execute an activity.

If you're new to these exercises or you would want some further support please email us at support@secretwhispers.co.uk

Finally, if your symptoms interfere with regular activities or seem to be growing worse, arrange an appointment with your doctor.

If you would like to learn more about how our Pelvic Floor Kegel Exercise Weights can help you get a stronger pelvic floor you can learn more here on how they work.