Discover the secret to a strong, yet discreet, workout for your pelvic floor muscles - Kegel Dog. Dive into the details of this unique exercise and learn how it can strengthen and improve pelvic floor health for both men and women in a fun, yet effective manner.
What is Kegel Dog?
Kegel Dog is a playful term used to describe an exercise technique that specifically targets your pelvic floor muscles. Just like the Kegel exercise, the Kegel Dog aims to improve the strength and functionality of your pelvic floor muscles for better overall pelvic health. The distinguishing feature of the Kegel Dog is the inclusion of a four-legged friend exercise support tool that helps to focus your attention on engaging the correct muscles during the exercise.
Benefits of Kegel Dog
There are numerous benefits associated with performing the Kegel Dog exercise regularly, such as:
- Strengthens Pelvic Floor Muscles: The primary focus of the Kegel Dog exercise is to target the pelvic floor muscles, strengthening them to provide better support for your pelvic organs (bladder, rectum, and uterus).
- Improves Bladder and Bowel Control: A strong pelvic floor can help alleviate incontinence issues, giving you better control over your bladder and bowel function.
- Enhances Sexual Function: Strengthening pelvic floor muscles can result in a more satisfying sexual experience for both men and women.
- Supports Pregnancy and Childbirth: A strong and flexible pelvic floor can help pregnant women to better prepare for childbirth, reducing the risk of complications such as prolapse.
How to Perform the Kegel Dog Exercise
To get started with this unique exercise, follow the steps outlined below:
- Begin by finding a comfortable space where you can lie down on your back with enough room to accommodate your exercise support tool, such as a yoga mat.
- Place your exercise support tool, like a small exercise ball or a rolled-up towel, between your knees, positioned so that it puts gentle pressure on your perineum (the area between your anus and genitals).
- Engage your pelvic floor muscles by imagining that you are trying to stop the flow of urine or prevent yourself from passing gas, and simultaneously squeeze your glutes (buttocks).
- As you contract your pelvic floor muscles, bring your knees towards each other, gently squeezing the exercise support tool between them. Hold for a count of two seconds, then slowly release your knees while maintaining tension on your pelvic floor muscles.
- Repeat this exercise for 10-15 repetitions, working up to three sets per day as you become more comfortable with the movement.
Kegel Dog Example:
Sarah, a 35-year-old woman, is experiencing mild urinary incontinence issues and wants to strengthen her pelvic floor muscles. She recently read about Kegel Dog exercises and decided to give them a try. She gathers a small exercise ball and her yoga mat and starts her first set of Kegel Dogs. As she squeezes her pelvic floor muscles and glutes, she brings her knees together, positioning the exercise ball closer to her perineum. After 10 repetitions, Sarah is able to identify which muscles she should be engaging and feels her pelvic floor muscles growing stronger and more resilient with each set. After a few weeks of consistent practice, Sarah notices a significant improvement in her bladder control and overall pelvic health.
Congratulations on taking the first step to a healthier and more robust pelvic floor by discovering the Kegel Dog exercise! With this simple yet effective technique, you'll be on your way to increased bladder and bowel control, enhanced sexual function, and strengthened pelvic muscles. So go ahead, grab your exercise ball or rolled-up towel, make friends with the Kegel Dog, and unlock a happier, more confident you. Don't forget to share this article with your friends and explore other pelvic floor therapy guides for even more practical advice and information.
