5 Ways to Jazzercise Your Privates!

The pelvic floor (pf) musculature is really complex and intricate. Fortunately, it is very simple to work because all these muscles have two basic functions that we can consciously control: closing/opening sphincters or lifting up the floor of the pelvic girdle. This is good news because working this delicate area is very simple but can also get boring with only a few options for our daily exercises.

So, here are 5 ways to do Kegels to spice it up for you:

1.) Hold steady

This is the basic Kegel you probably already know. Just squeeze, lift, and hold! Release and repeat. Simple yet effective. These you can get good at doing while multitasking such as driving, working on the computer, talking on the phone, brushing your teeth, etc. Change up the hold time for variety from 3 seconds all the way up to 30 seconds or more.

Warning! Don’t do while driving unless you are good at multitasking. My mother-in-law tried this while driving and almost had an accident. Multitask with other more benign activities until you reach mastery.

2.) Quick fire

To get the most out of our pfs, we need to work them at different speeds. This drill entails contracting and releasing as fast as you can for 10 seconds, resting, and repeating.

3.) Rhythm Squeeze

Pump your perineum with Michael, Britney, Usher, or Elvis! This one is my favourites and gives us endless options by inviting different artists to join us. Just as it says: squeeze and lift with the beat of the music. When you get more advanced, you can trade off between the slow beat and the double beat of the music.

4.) Elevator

These last two require a bit more concentration and fine motor control. In the elevator exercise we can imagine the pf as an apartment building with 3 or 4 floors and activate the musculature in phases. For example, totally relaxed is the basement, 20% contraction is the first floor, 50% is the second floor, 70% is the third floor, and the fourth floor is maximum contraction. Remember that elevator rides can be just up, just down, or you can be a kid on the elevator and joy ride up and down and between floors.

5.) Back to front, front to back

This last exercise is quite tricky and takes some time to master. Here you need to distinguish between the anal, vaginal, and clitoral/urethral parts of the pf muscles. In general, the difficulty increases back to front. The exercise consists of starting the contraction at the anal sphincter and moving to the vagina and then the urethra/clitoris and as usual, releasing and repeating. The harder version is the same but starting at the front and moving to the back.

There you have it. 5 different ways to Jazzercize our private parts!