Pelvic Floor 101: Are you “tinkling” or “twinkling”?

If you haven’t been following my blog and my site is new to you…welcome, and please do check out the many blogs prior to this one…because this is actually one post out of a series of educational posts on women’s hormones and sexual health…you might want to “catch up”!

And how IS your pelvic & sexual health these days?  My FREE 2-minute Eve Quiz will tell you!

Over the last few posts we’ve discussed a few really important issues in women’s health: Hormone basics, our hormones and our periods, and hormone changes (imbalances!) as we age.

We also learned the differences between estrogens and androgens and why this matters to us.

Today let’s talk about our pelvic floor muscles & Kegel exercises.

Exercising our pelvic floor muscles are important no matter how old we are! But many women do them wrong.

In this video I will teach you to do the perfect Kegel exercise in under 4 minutes and how to know you are doing them correctly!

                                         Weak Muscles Of The Pelvic Floor – Oh No!

So are you spending your time tinkling or twinkling?

Over time, we inevitably experience weakening of our pelvic floor muscles…. if we don’t take action to prevent that from happening we can experience tinkling at the most inconvenient times!

Yes as we get older, many of us experience incontinence issues. We sneeze, we cough, we’re doing an exercise…and oops, there it is. The embarrassing leak.

I know I’ve had them!

Hey, I’ve delivered 4 of my own babies too 🙂

Yes, pregnancies, improperly done exercises, squats or pilates for instance, as well as being sedentary effects our pelvic floor muscles. Darn! But it can definitely get better!

Ever notice all those incontinence products at the drugstore? Light pads and more….

There are an increasing number of new incontinence products available in the women’s sanitary products aisle these days, and they just keep coming. The incontinence products seem to outnumber the pads and tampons sold for women’s periods! Now there are heavy-duty liners, pads, panties and even tampon-like plugs just for urine leakage.

I even saw an incontinence pad commercial where a company will send them to you at your home in a plain unmarked brown box to avoid embarrassment. Ohhh PLEEAASE!

And the number of prescription options for incontinence symptoms has been on the increase as well. Not to mention the number of incontinence related and prolapse surgeries. I won’t go into this here though. But really…

It is so sad…. And often preventable.

Today’s video: Quick and Easy Pelvic Floor, Kegel Exercises – Dr. Anna’s Way

Today’s educational video is all about strengthening the muscle tone of your pelvic floor. There are many reasons to master this so that:

  • You won’t have urinary leakages when you cough, sneeze and laugh!
  • Your pelvic muscles keep providing optimum support to your bladder, vagina and uterus.
  • You will have more pleasure, intense orgasms.
  • You can stay more active.
  • You have increased healthy blood vessels and blood flow and nerve supply to your vital pelvic tissues.
  • You have increased confidence and self-esteem to live your life fully.

Check out today’s 4-minute video to learn more about:

  • How to do pelvic/Kegel exercises correctly because so many of us do them wrong.
  • How to test if you are doing them properly and…
  • How often to do these exercises for the best results.

I hope you will check out my other blogs from this educational series that I have been providing…and it will continue! I promise to share great insights and practical tips on many topics near and dear to women of all ages, but in particular, women who are in the perimenopause and later phases of their lives.

And as always, if you share insightful videos with your Twitter followers…here you go 🙂

Tweet: In 4 minutes, OBGYN @annacabeca demonstrates how to do Kegel exercises correctly #kegels #pelvicfloorexercises



Did you take my Eve Quiz? This is your very own “snapshot” of your current sexual and pelvic health!

In 2 minutes flat, you’ll get a score (from 0 to 70 – where lower is better) that represents an assessment of your sexual and pelvic health. Once you know your starting number, it’s much easier to improve!

Take the quiz here!

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18 thoughts on “Pelvic Floor 101: Are you “tinkling” or “twinkling”?

  1. I happened across your March 31 article this afternoon, and I am so grateful to you! Sex? What’s that? As my man has had heart issues, sex is about 17 years in the past. Cobwebs up there ….. at any rate, I am sadly lower lacking muscle tone. Is it possible to regain musculature? I’m 55, overweight, but working hard at finding my “real” body! (I’m tired of traveling incognito in my skin!)

    Again, many thanks!!

  2. is it difficult to visualize the exercise, is it possible to video tape an example of the exercise for my mom

  3. I love this! I feel renewed incentive to shed weight and I truly appreciate learning the exact way to do this. I’m so glad you wrote for and that I found you. Hats off to you.

  4. I don’t know who told you that video was easy to understand as an instruction on how to train those muscles, but you missed the boat for me. The old instructions that told you to squeeze like trying to stop urine flow makes more sense. Are you saying that ‘old’ way is wrong? It worked for me. Of course having sex, or masturbasion is a good adjunct. It is practice, practice, …….

  5. I just turned 49 & had 2 vaginal births. I would really like to stress to younger women how important kegal exercises are. As we age, leakage can become a real problem, its easier to keep these muscles strong than to strengthen them after they e weakend

  6. Hi! I am 60 and have had two vaginal births and also a “bladder sling” surgery. After the surgery, I’ve noticed a loss of sensation as well as having difficulty doing the Kegel exercises. Is this typical of the bladder surgery? I am very discouraged and am embarking on a new relationship that has me quite concerned and self-conscious.
    Any advice?

    1. Hi Laura,

      Definitely add something like Luna/Lelo Balls that can help with the vaginal musculature. (Here is a link to them: ) Also Julva is worth trying to help with the tissue.

      After any surgery we can experience loss of nerve sensation and blood supply which may take time to restore and certainly discuss this with your doctor.
      – also consider my SexualCPR program Here’s my webinar link: in which I give some other very helpful tips and secrets!

  7. Hello Anna,

    I was recently diagnosed with Estrogen positive breast cancer and have started anastrozole to keep my tumors from growing while I work to holistically cure my cancer. I’m not going the traditional route of chemo, radiation or surgery.

    I know that anastrozole could cause bone loss. Do you know of another suppressant that would cause less damage to my body?

    I wondered how hormone suppressants would affect my sex life and other female issues.

    Once I’ve recovered from cancer and stop the hormone suppressants will my hormones start up again or will this kill my natural hormone making process?

    Thanks for your help!

  8. Hello Anna,

    I was recently diagnosed with Estrogen positive breast cancer and have started anastrozole to keep my tumors from growing while I work to holistically cure my cancer. I’m not going to be doing chemo, radiation or surgery.
    I know that anastrozole causes bone loss. Do you know of another suppressant that will do less harm to my body? How will these suppressants affect my sex life and other parts of my body?
    Once I’ve recovered from my cancer and stop the suppressants will my body start making estrogen again or will this make my body stop producing them naturally?
    Thanks for your help!

    1. Hi Lesley,
      Thank you for your question and I want you to know how honored I am that you would reach out to me. I do wish you the best and pray for your speedy and complete healing. Honestly, however, I can not respond with specific medical advice without having a clinical relationship with you, I do hope you understand this constraint. To best answer this I’d need your full history at least. There is however, so much good information in my blogs and my programs that can support you, so I do hope you will join me in those. Please email my with further questions. If you need a functional medicine practitioner you can look here to see if there is one in your vicinity: That individual would be best able to assess your current health, your breast cancer diagnosis, and potential treatment options. Take care…and I do hope you will work with someone who can help answer your very good questions as well as help you heal.

    1. Hello Denise,
      I think the Apex M seems like a safe and effective bio-feedback device for strengthening the pelvic floor. I’d suggest you work with a physical therapist focused on pelvic health…

      For a women’s health physical therapist locator, check here: http://www.womenshealthapta. org/pt-locator/ .

      I also have a few other blogs and a Couch talk with pelvic health physical therapists, so be sure to look at those as well.

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