To maintain a toned perineum, it is important not to hold back. Indeed, a full bladder is distended and weighs on the perineum. The latter thus encounters difficulties in contracting naturally. Therefore, do not hold back from going to the bathroom, do not push when you urinate and do not stop urination in progress. To keep your perineum toned, go to the bathroom as soon as you feel like it and don't force yourself to go faster.
To keep a toned perineum, you have to work on strength, resistance and endurance through exercises. The exercises consist of contracting and then relaxing the muscles several times. Sit cross-legged, legs apart, inhale deeply, contracting the perineum, for 5 seconds. Exhale for a long time, releasing the abdominals. Perform sets of about 5 to 7 contractions, two to three times a week.
For a toned perineum, it is advisable to exercise regularly. The most suitable activities to preserve the perineum are swimming, walking, cross-country skiing or even cycling. On the other hand, certain sports with a high impact on the ground should be avoided, such as squash, athletics or even the trampoline. Also, be careful when training abs. Be sure to expand your belly as you inhale and hollow it out as you exhale.
Geisha balls rehabilitate the perineum to make it more toned. To do this, insert the two balls into your vagina, making sure to leave the thread protruding outside so that you can remove them. The perineum will contract instinctively. Keep the balls for a few minutes in your vagina. Repeat two or three times a week.
The perineum must work regularly to stay toned. It is advisable to contract your perineum about fifteen times a day. The exercise consists of contracting the area between the vagina and the anus, trying to pull it upwards and inwards, for 30 seconds. This exercise can be done anywhere and anytime. You can do it when you're waiting for your bus, when you're doing the dishes or when you're working at your computer.
