Pelvic floor health is essential for maintaining good pelvic floor muscle function, preventing pelvic organ prolapse, and solving urinary incontinence issues. Kegel squats, a combination of kegel exercises and squats, provide an effective way to strengthen these crucial muscles, all while improving your overall fitness. This article will guide you through the benefits of kegel squats, how to perform them correctly, and incorporate them into your daily routine.
What are Kegel Squats?
Kegel squats are a compound exercise that combines the traditional squat with kegel exercises. They target the muscles of the pelvic floor, lower body, and core. By performing kegel squats, you'll not only strengthen your pelvic floor muscles but also improve your overall fitness.
Why You Should Perform Kegel Squats
Kegel squats offer numerous benefits, including:
- Improved pelvic floor muscle function
- Reduced risk of pelvic organ prolapse
- Increased bladder control and prevention of urinary incontinence
- Improved sexual function and satisfaction
- Enhanced lower body and core strength
- Increased stability and balance
- Better body alignment and posture
Performing Kegel Squats Correctly
To perform kegel squats, follow these simple steps:
Step 1: Prepare Your Body
Before beginning, make sure you're warmed up and comfortable. Wear loose, comfortable clothing and find a stable surface to stand on. Place a yoga or exercise mat on the ground for added comfort and stability.
Step 2: Get into the Starting Position
Begin standing with your feet shoulder-width apart and your toes facing straight forward. Keep your arms in a comfortable position, such as at your sides, on your hips, or crossed over your chest.
Step 3: Activate Your Pelvic Floor
To activate your pelvic floor muscles, imagine you're trying to hold in urine or stop the flow of gas. Contract the muscles of your pelvic floor, drawing them upwards and inwards. Maintain this contraction throughout the kegel squat exercise, and make sure to breathe normally.
Step 4: Perform the Squat
Lower your body into a squat position, bending your knees and pushing your hips back, as if you're sitting in a chair. Keep your chest up, back straight, and your gaze forward. Lower yourself until your thighs are parallel to the ground, or as low as comfortable for your body, while maintaining the pelvic floor muscle contraction.
Step 5: Return to the Starting Position
Push through your heels to return to the starting position, extending your knees and hips. Release the contraction of your pelvic floor muscles and take a moment to relax before repeating the exercise.
Step 6: Aim for Repetitions
Aim to perform 10-15 kegel squats per set, working your way up to three sets, 3-4 times a week. Focus on proper form and technique; quality is more important than the number of repetitions.
Kegel Squats Example:
Imagine a busy mom who struggles with urinary incontinence, brought on by her recent pregnancy. She decides to incorporate kegel squats into her daily routine to strengthen her pelvic floor muscles. Within a few months, she experiences a reduction in incontinence episodes and an improvement in overall strength and stability. Her posture and alignment have also improved, and she feels more confident in her body, thanks to kegel squats.
Now that you're well-versed in the benefits of kegel squats and how to perform them correctly, it's time to incorporate them into your routine. Start reaping the rewards of improved pelvic floor health, stability, and overall fitness by practicing kegel squats consistently. Be patient with yourself, as it may take time to notice significant improvements. And, don't forget to share this article with friends and family who could also benefit from kegel squats. Explore our other guides on Pelvic Floor Therapy to continue learning about ways to improve your pelvic floor health.
