Table of Contents
- 1 Introduction
- 1.1 1. The Classic Kegel Exercise
- 1.2 2. Bridge Pose with Kegel Activation
- 1.3 3. Squat with Kegel Contraction
- 1.4 4. Kegel Exercises with Resistance
- 1.5 5. Kegels While Standing
- 1.6 6. Kegel Exercises with Yoga
- 1.7 7. Kegel Exercises with Pilates
- 1.8 8. Kegels with Breathwork
- 1.9 9. Kegels During Daily Activities
- 1.10 10. Consistency is Key
As women, it’s important for us to take care of our bodies and prioritize our health. One area that often gets neglected is the pelvic floor, which plays a crucial role in our overall well-being. Kegel exercises are a simple yet effective way to strengthen this area and improve various aspects of our health. In this blog post, we will explore 10 kegel exercises for women that can be easily incorporated into our daily routines. So let’s dive in and start taking charge of our pelvic floor health!
1. The Classic Kegel Exercise
The classic kegel exercise is a great starting point for beginners. To perform this exercise, simply contract your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold the contraction for a few seconds and then release. Repeat this 10 times, focusing on the engagement and relaxation of the muscles.
2. Bridge Pose with Kegel Activation
To add an extra challenge to your kegel exercises, try incorporating them into a bridge pose. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, engaging your glutes and core. While in this position, perform a kegel contraction and hold for a few seconds. Release and repeat 10 times.
3. Squat with Kegel Contraction
Not only does squatting help strengthen your lower body, but it can also be a great exercise to engage your pelvic floor muscles. Stand with your feet shoulder-width apart and squat down as if you’re sitting back into a chair. As you lower yourself, perform a kegel contraction and hold for a few seconds. Rise back up and repeat 10 times.
4. Kegel Exercises with Resistance
If you’re looking to take your kegel exercises up a notch, consider using resistance tools such as kegel balls or weights. These devices can help provide extra resistance, making your pelvic floor muscles work harder. Insert the kegel balls or weights into your vagina and perform kegel contractions while trying to hold them in place. Start with lighter weights and gradually increase as you build strength.
5. Kegels While Standing
Most kegel exercises are done in a seated or lying position, but it’s also important to engage your pelvic floor muscles while standing. Stand with your feet hip-width apart and slightly bend your knees. Contract your pelvic floor muscles as if you’re trying to lift them upwards. Hold for a few seconds and release. Repeat 10 times.
6. Kegel Exercises with Yoga
Incorporating kegel exercises into your yoga practice can be a great way to enhance both your pelvic floor strength and flexibility. Positions such as the cat-cow pose, child’s pose, and downward-facing dog can all be modified to include kegel contractions. Focus on syncing your breath with the movements and engaging your pelvic floor muscles throughout the practice.
7. Kegel Exercises with Pilates
Pilates is another fantastic exercise method that can help strengthen your pelvic floor. Incorporate kegel contractions into exercises like the pelvic tilt, bridge, and leg circles. The slow and controlled movements of Pilates allow you to really focus on engaging and activating your pelvic floor muscles.
8. Kegels with Breathwork
Combining kegel exercises with breathwork can further enhance the benefits and effectiveness. Start by taking a deep breath in, expanding your belly and diaphragm. As you exhale, contract your pelvic floor muscles and lift them upwards. Release the contraction as you inhale. Repeat this breathing pattern while performing kegel exercises for a mindful and holistic experience.
9. Kegels During Daily Activities
You don’t have to set aside dedicated time for kegel exercises; you can incorporate them into your daily activities. Whether you’re sitting at your desk, watching TV, or cooking dinner, take a moment to perform kegel contractions. It’s a discreet way to strengthen your pelvic floor muscles without anyone even knowing!
10. Consistency is Key
Like any exercise routine, consistency is key when it comes to kegel exercises. Aim to perform these exercises at least three times a week to see noticeable improvements in your pelvic floor strength and overall health. Remember, it’s never too late to start taking care of your body, so start incorporating these kegel exercises into your routine today!