Are you familiar with kegel exercises but tired of the same old routine? If so, you're in luck! In this post, we'll dive into a new and exciting variation of kegel exercises known as standing Kegels. By incorporating these exercises into your daily routine, you'll not only add some spark to your workout but also significantly strengthen your pelvic floor muscles and help prevent various health issues. Keep reading to find out everything you need to know about standing kegel exercises!
What are Standing kegel exercises?
Standing kegel exercises are a modification of the traditional Kegels that focus on identifying and engaging pelvic floor muscles while in a standing position. Often underestimated, these exercises offer numerous benefits, including increased pelvic floor muscle strength, better bladder and bowel control, improved posture, and reduced risks of prolapse and incontinence.
Why Stand During kegel exercises?
While traditional kegel exercises are performed lying down or seated, standing Kegels are beneficial for various reasons:
- Mimics everyday activities: Incorporating standing Kegels into your routine better prepares your pelvic floor muscles for everyday activities, such as standing and walking.
- Increases muscle strength: The standing position adds an extra challenge to your pelvic floor muscles, leading to increased strength and endurance.
- Improves posture: Performing Kegels while standing encourages good posture and proper spinal alignment.
- More engaging: Adding variety to your Kegel routine helps keep it interesting and motivating.
How to Perform Standing kegel exercises
Before starting standing kegel exercises, it's essential to locate and engage your pelvic floor muscles correctly. Here are the steps to do so:
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- Stand with your feet hip-width apart and your knees slightly bent.
- Imagine you're trying to stop urinating midstream or prevent passing gas. This action engages your pelvic floor muscles.
- Once you've located the correct muscles, keep your abdomen, thighs, and buttocks relaxed while squeezing and lifting the muscles in your pelvic region.
Now that you've identified your pelvic floor muscles, you can incorporate the following standing kegel exercises into your routine:
1. Basic Hold and Release
Squeeze and lift your pelvic floor muscles, hold for a count of 5, then release gradually. Rest for 5 seconds and repeat 10 to 15 times. Increase the duration of muscle contraction as you gain strength.
2. Quick Flicks
Perform a quick contraction and release of your pelvic floor muscles 10 to 15 times in rapid succession. Aim for two to three sets daily.
3. Elevator Kegels
Imagine your pelvic floor as an elevator moving up and down. Slowly squeeze and lift your muscles to one floor, hold, then raise them to the next floor. Repeat until you've reached the top floor, then reverse the process to lower your elevator. Try three sets of this exercise daily.
4. Squat and Kegel
Begin with a gentle squat, ensuring your knees don't extend over your toes. As you rise, engage your pelvic floor muscles and hold for a few seconds. Repeat 10 times.
Standing kegel exercises Example:
Start your day with a 10-minute standing Kegel exercise session. Begin with the basic hold and release for 10 repetitions, followed by two sets of quick flicks. Finish your routine with three sets of elevator Kegels and 10 squat and Kegels. If you can, practice these exercises while waiting in line or during a commercial break- remember, consistency is key!
Whether you're new to kegel exercises or an experienced practitioner, incorporating standing kegel exercises into your routine offers numerous benefits for your pelvic floor health. As you start implementing these workouts, you'll be on your way to preventing various health issues and enjoying an overall improved quality of life. Don't forget to share this article with your friends and explore other guides on Pelvic Floor Therapy for more practical tips and effective exercises!