10 Kegel Exercises For A Stronger Pelvic Floor

Introduction

Are you looking to strengthen your pelvic floor muscles? Kegel exercises are the perfect solution! In this article, we will explore 10 different kegel exercises that can help improve your pelvic floor strength and overall well-being. Whether you’re a beginner or an experienced practitioner, these exercises are sure to provide the results you desire. So let’s dive in and discover the wonderful world of kegel exercises!

1. The Classic Kegel

The classic kegel exercise is a simple yet effective way to strengthen your pelvic floor muscles. Start by contracting your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold this contraction for 5 seconds, then release. Repeat this exercise 10 times, aiming to increase the duration of the contraction over time.

2. Bridge Pose

Bridge pose is not only great for your glutes and hamstrings, but it also engages your pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold this position for 10 seconds, then lower your hips back down. Repeat this exercise 8-10 times.

3. Squats

Squats are a fantastic exercise for your lower body, including your pelvic floor muscles. Stand with your feet shoulder-width apart. Bend your knees and lower your hips down as if you’re sitting back into a chair. Keep your chest lifted and your core engaged throughout the movement. Aim to perform 3 sets of 10 squats, gradually increasing the intensity as you get stronger.

4. Fire Hydrant

The fire hydrant exercise targets your glutes, hips, and pelvic floor muscles. Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg out to the side, as if you’re a dog at a fire hydrant. Lower your leg back down and repeat on the other side. Aim for 10-12 repetitions on each side.

5. Pelvic Tilts

Pelvic tilts are a gentle exercise that can help activate your pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis forward, flattening your lower back against the ground. Hold for a few seconds, then tilt your pelvis back to its starting position. Repeat this movement 10-12 times.

6. Flutter Kicks

Flutter kicks are a fun and dynamic exercise that engages your core and pelvic floor muscles. Lie on your back with your legs extended and arms by your sides. Lift your legs off the ground a few inches and alternate kicking them up and down rapidly, as if you’re swimming. Aim to perform flutter kicks for 30 seconds, gradually increasing the duration as you get stronger.

7. Pilates Ball Squeeze

For this exercise, you’ll need a Pilates ball or a small exercise ball. Sit on the edge of a chair or a stability ball with your feet flat on the floor. Place the ball between your thighs and squeeze it gently. Hold this squeeze for 5 seconds, then release. Repeat this exercise 10 times, aiming to increase the duration of the squeeze over time.

8. Yoga Boat Pose

Yoga boat pose is a challenging yet effective exercise for your core and pelvic floor muscles. Sit on the floor with your legs extended in front of you. Lean back slightly and lift your legs off the ground, balancing on your sitting bones. Extend your arms forward parallel to the ground. Hold this pose for 10 seconds, then release. Repeat this exercise 8-10 times.

9. Lunges

Lunges not only target your legs and glutes but also engage your pelvic floor muscles. Start by standing with your feet hip-width apart. Take a big step forward with your right foot and lower your body down until your right knee is bent at a 90-degree angle. Push through your right heel to return to the starting position. Repeat on the other side. Aim for 10-12 lunges on each leg.

10. Pilates Roll-Up

The Pilates roll-up exercise is a wonderful way to strengthen your core and pelvic floor muscles. Lie on your back with your legs extended and arms reaching overhead. Slowly roll up one vertebra at a time, reaching for your toes. Reverse the movement and roll back down to the starting position. Repeat this exercise 8-10 times, focusing on engaging your pelvic floor muscles throughout the movement.

Conclusion

Now that you’re armed with these 10 kegel exercises, you can start working towards a stronger pelvic floor. Remember to start slowly and gradually increase the intensity of your workouts. Consistency is key, so aim to incorporate these exercises into your routine at least 3 times a week. With time and dedication, you’ll notice significant improvements in your pelvic floor strength and overall well-being. So let’s get started and embrace the benefits of kegel exercises!