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What You Can Do To Strengthen Your Pelvic Floor

For many of us, the pelvic floor muscles (the muscles that hold your bladder and other pelvic organs) are something we tend to forget about until they start to cause a problem. A strong pelvic floor can help to reduce symptoms of stress incontinence, increase sensation during sex and make orgasms stronger. Many of our clients at Elite Aesthetics experience some form of weakness in the pelvic floor muscles at some point in our lives, which often results in symptoms of stress incontinence. whether it’s for a few weeks after giving birth, or more chronic as we reach the menopause. In this blog post, we’ll talk about a few ways to help strengthen the pelvic floor muscles and keep the symptoms of stress incontinence at bay.


Why Is A Strong Pelvic Floor Important?

Having a strong pelvic floor helps to control the muscles around the bladder and prevent symptoms of stress incontinence.

Stress incontinence occurs when the pelvic floor muscles are weakened – most commonly by childbirth, surgery or menopause. During childbirth, the muscles undergo considerable strain, and can suffer lasting damage. In fact, a third of women will experience some level of incontinence after childbirth, but for the majority, it should resolve within a few months as the muscles work to repair themselves. However, if stress incontinence symptoms are lasting longer than a few months after birth, it is often advisable to look into methods of strengthening the pelvic floor muscles.

Stress incontinence during and after menopause is also very common during and after the menopause. During menopause, oestrogen production sees a significant drop, as does collagen, the substance that gives the tissues in the body strength and elasticity. This leads to a loss of muscle tone all over the body, including in the pelvic floor.


What Can I Do To Strengthen The Pelvic Floor Muscles?

The most commonly prescribed treatment for strengthening the pelvic floor muscles are Kegel exercises, which involve contracting and relaxing the pelvic floor muscles to work them out like you would any other muscle groups. First, you need to identify the pelvic floor muscles, which you can do easily by stopping urination mid-stream. However, it’s important that you don’t do this regularly (no more than twice a month) as it can lead to other bladder issues.

Once you’ve identified the pelvic floor muscles, you can carry out Kegel exercises effectively:

  1. Make sure you’re sitting comfortably, and try to squeeze the pelvic floor muscles around 10-15 times.
  2. Try not to hold your breath or squeeze your stomach, thigh and buttock muscles at the same time, to make sure you’re targeting the pelvic floor muscles properly.
  3. As your muscles get stronger, you can try holding the contraction for a few seconds each time. However, you should always be careful not to overdo your exercises to avoid straining and damaging the pelvic floor muscles further.
  4. Always make sure you take a rest between sets of around 10-15 squeezes.

You can also try other kinds of exercises to help strengthen the pelvic floor without doing kegels. These exercises can include the bridge, squats, and split tabletop, or certain yoga poses like bird dog.

Gentle exercise like walking regularly will also help you to maintain control over the pelvic floor, as will making sure you stand and sit up straight, with good posture. You should try and avoid heavy impact exercises such as running, jumping or intense aerobics and core exercises that put pressure on the pelvic floor muscles, as this may undo all your hard work.

If you’re pregnant, you should start doing kegel exercises as soon as possible, as this will strengthen the muscles before giving birth, and make damage to the muscles less likely.


Treatments To Help Strengthen The Pelvic Floor Muscles

If you continue to struggle with stress incontinence and a weak pelvic floor even after doing kegels and other exercises for an extended period, you may want to look into alternative treatments that can effectively treat these conditions. At Elite Aesthetics, we are passionate about women’s health and are industry leaders in the field of non-surgical treatments for conditions like stress incontinence and other intimate health issues.

The Emsella chair from BTL Aesthetics is a specialist treatment we offer to help improve pelvic health and reduce symptoms of stress incontinence in women. It is a completely non-surgical, painless and entirely non-invasive treatment that targets the pelvic floor muscles using HIFEM (High-intensity focused electromagnetic) technology. The treatment targets the pelvic floor muscles and causes them to contract and relax involuntarily, strengthening them in the same way kegel exercises would, but in a more intense treatment. In fact, one 28-minute Emsella session is equivalent to around 11,000 kegel exercises!

We also offer the Ultra Femme 360 treatment by BTL, which uses radiofrequency waves to gently heat the vaginal tissues and trigger natural collagen production in the area, including the muscles around the neck of the bladder and in the pelvic floor. Ultra Femme 360 is also painless and entirely non-surgical, and can also help to rejuvenate the vaginal canal and surrounding tissues to improve our patient’s sex lives in one simple treatment plan.

To find out more about pelvic floor rehabilitation, and how Elite Aesthetics can help free you from the symptoms of stress incontinence, contact our experienced team today.


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Dr. Shirin is a fully-trained and highly-experienced aesthetic physician, who works diligently to ensure a 5 star quality service, and brings an honest and ethical approach to every one of our clients. With over 20 years of experience in the medical field, including several years as a GP and a sub-speciality in anaesthetics, Dr. Shirin is fascinated by the harmony between medicine and aesthetics, and with her expertise, Elite Aesthetics is able to offer effective, doctor-led treatments to vastly improve the lives of our clients.

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Read How I Improved My Lichen Sclerosus

Had a consultation with Elite yesterday, I must say I was a bit nervous, but Dr Shirin was so friendly and helpful.
I was given lots of advice and was given treatment options that were within my budget.
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Elite is an outstanding professional clinic with high standard treatments. All the staff members are friendly and offer you honest opinions when it comes to products and treatments. This is a welcoming clinic that I can 100% recommend. Treatments are spoken through and explained in detail, also aftercare. I have been going nearly a year now and am happy with all the treatments I’ve had, wouldn't go anywhere else. The Bocox treatment started to work within a few days, which I was surprised about. So glad I went to Elite for treatment.



Thank you Dr Shirin, the O Shot has really helped me with my Lichen Sclerosus. I'd heard about the treatment on the LS Facebook Groups and message a few people that had treatment with Dr Shirin. I was like many in the group who had run out of treatment options and using creams on a daily basis. I have to say a few months after treatment, I can see a real positive change and I'm hoping my LS will continue to improve. Dr Shirin did say that I might have to have a second treatment given how severe my case is.




A great discovery in the neighbourhood ! There is no need to go up to London for a beauty treatment of any kind. You'll find a whole range of different treatments suiting all age groups and concerns. Welcoming, reassuring, friendly, professional, high tech. I shall be back for more. I love the results of the Thread Lift I had.


Great service as always, skin is glowing very happy


Very happy with the result of my recent visit. For sure will continue with Elite in future

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We have extensive knowledge and experience in the medical and aesthetics industries, but we know that above all, the results matter! All of our treatments are vigorously tested in-house before we offer them to our clients to ensure they are safe, effective and will give you, our wonderful clients, the results you want. Your happiness, well-being and satisfaction are at the very core of everything we do here at Elite Aesthetics, and as a result we will never over-treat or carry out a procedure that Dr. Shirin, deems inappropriate or unsafe. Ethical treatment guides our practice, and we aim to become an industry leader in this respect. This means you can always feel confident that you are in safe hands when you choose Elite Aesthetics.

Our practice is led by our founder, Dr. Shirin Lakhani, who is an advocate for greater regulation in the aesthetics industry. Dr. Shirin and Elite Aesthetics believe greater regulation is vital to the development of aesthetics industry as a whole, and as such, our clinic’s philosophy is based on providing doctor-led care to the highest, medically approved standards. We adhere to stringent ethical and medical principles ensuring all the procedures we offer are safe and effective. Dr. Shirin is also fully registered with the GMC (reference number 4634863), and Elite Aesthetics is CQC (Care Quality Commission) Registered, an endorsement recognised by the UK Government, The Department of Health and NHS England.

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17:16 05 Jun 23
Hi, Alex here,Just had my Lichen treatment today with Dr Shirin,The whole team at elite are very friendly, comforting and understanding, and did everything they could to give me a wonderful and welcoming experience. They are all so kind, friendly and knowledgeable, world experts at what they do. I am lucky to have them near London. They are also super responsive on the phone and email, so I know they care about thier patients, and I'm very well taken care of, (as with other clinics I have been to, its often difficult to get them to respond to questions), but this clinic is the most responsive I have ever seen!This is a beautiful and wonderful place and I highly recommend it, and I will be recommending it to all my friends as well. They definitely deserve the super high reviews they are getting, so I'm happy to add another one! A Big thank you from me and my family for all you have done for us during this journey!

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19:44 11 Apr 23
Great team, friendly and professional. Made me feel very comfortable. They explain everything in detail.very welcoming upon arrival too.I've been going now for a number f weeks and the attitude and cleanliness is consistent. The reception area is always spotless no matter the weather.The staff attitude is always friendly and they put me at great ease

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09:34 30 Mar 23
Good service, honesty and excellent customer service as always 👍

Valerie LambValerie Lamb

08:40 15 Mar 23
Yesterday I had a 'body sculpt' session, to help lymphatic drainage. I was zipped into a suit up to my waist. This massaged and lightly squeezed my feet, ankles, calves, thighs and abdomen. I was breathing oxygen rich air via nasal tubes. It was very relaxing and I slept really well last night. Thank you Elite Aesthetics.

Izzy ChaplinIzzy Chaplin

20:11 09 Mar 23
Today was the first time I visited Elite. The staff were all so friendly and accommodating. Dr. Shirin is so knowledgeable and really helped me understand all the concerns I had. I will definitely be returning. I highly recommend Elite to everyone, especially those concerned with the menopause !


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