In today's fast-paced world, maintaining good health is becoming increasingly important, especially when it comes to our intimate health. One often overlooked aspect of maintaining a healthy pelvic floor is the practice of kegel exercises. In this article, we will explore some of the best kegel exercises to include in your daily routine for a stronger, more resilient pelvic floor. So, let's jump right in and discover the benefits of these simple yet highly effective exercises that can truly transform your pelvic health.
Why are kegel exercises Important?
kegel exercises focus on strengthening the muscles in your pelvic floor, which support your bladder, bowel, and uterus (in women) or prostate (in men). A strong pelvic floor is crucial in preventing issues such as urinary incontinence, fecal incontinence, and pelvic organ prolapse. Additionally, having a strong pelvic floor can also improve sexual function and pleasure.
How to Locate Your Pelvic Floor Muscles
Before you begin practicing kegel exercises, it is essential to properly identify your pelvic floor muscles. These muscles are the ones you would use to stop the flow of urine midstream or to hold in gas. To locate them, try the following:
- While sitting or lying down, imagine you are trying to stop the flow of urine without using your hands.
- Consciously contract the muscles that you would use to achieve this.
- If you're having trouble finding the right muscles, try stopping your urine flow the next time you go to the restroom. Once you've successfully located the muscles, you can continue practicing kegel exercises at other times.
Best kegel exercises
Now that you've identified your pelvic floor muscles, it's time to put them to work. Here are some of the best kegel exercises to include in your daily routine:
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1. The Basic Kegel Exercise
- Tighten your pelvic floor muscles, holding the contraction for five seconds. Then, relax the muscles for five seconds.
- Repeat this exercise 10 times, gradually increasing the length of the contraction up to 10 seconds.
- Focus on squeezing the muscles without holding your breath or tightening your stomach, buttocks, or thigh muscles.
2. The Bridge
- Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
- Contract your pelvic floor muscles and gently lift your hips off the ground, maintaining the contraction as you lift.
- Hold this position for up to 10 seconds, then slowly lower your hips back down while relaxing the pelvic floor muscles.
- Repeat 10 times.
3. The Wall Squat
- Stand with your back against a wall, feet hip-width apart.
- Slowly slide your back down the wall, bending your knees until you're in a squatting position.
- Hold this position for 10 seconds, contracting your pelvic floor muscles throughout.
- Relax your muscles and slowly return to a standing position, then repeat 10 times.
4. The Bird Dog
- Begin on all fours, with hands under your shoulders and knees under your hips.
- Contract your pelvic floor muscles and extend your right arm and left leg at the same time, keeping them straight and parallel to the ground.
- Hold this position for five seconds, then slowly return to the starting position and repeat on the opposite side with your left arm and right leg.
- Repeat 10 times on each side.
Best kegel exercises Example:
Emily, a 35-year-old mother of two, was experiencing bladder leakage when she would laugh or sneeze. Frustrated and discouraged, she decided to incorporate kegel exercises into her daily routine. After only a few weeks of consistently practicing the exercises listed above, she noticed a significant improvement in her bladder control and overall pelvic floor strength. Additionally, her partner also noticed a difference in their sexual experiences, making Kegels a win-win for Emily.
With the addition of these simple and effective kegel exercises to your daily routine, you can make a significant positive impact on your pelvic floor health. Not only will you experience improved bladder and bowel control, but you may also enjoy enhanced sexual function. So, why not give these exercises a try and see for yourself the benefits of a strong and healthy pelvic floor! Don't forget to share this article with your friends and family members who may also be interested in improving their pelvic health, and explore other guides on Pelvic Floor Therapy for additional support and tips.