Incorporating Kegel To Your Exercise Routine 

Kegel exercises are a valuable yet often neglected form of exercise that can offer numerous health benefits.

How to perform Kegel exercises

Performing Kegel exercises is simple and discreet, making them an ideal addition to your daily routine. Here’s a step-by-step guide;

1. Identify the target muscles: The first step is to locate the pelvic floor muscles. You can do this by stopping the flow of urine midstream. The muscles you engage to do this are your pelvic floor muscles.

2. Empty your bladder: It’s essential to perform Kegels with an empty bladder to ensure you’re not exercising the wrong muscles.

3. Contract and relax: Now that you’ve identified the right muscles, tighten them as if you’re trying to stop the flow of urine. Hold this contraction for about five seconds, then release and relax for five seconds. Repeat this cycle 10 times.

4. Gradually increase: As you become more comfortable with the exercises, gradually increase the duration of both the contraction and relaxation phases.

5. Frequency: Aim for at least three sets of 10 repetitions each day.

Types of Kegel exercises

1. Pulses

Begin by finding a comfortable position, whether seated or lying down. To perform this exercise, simply contract these muscles as if you’re holding in urine. Hold this clench for a brief second, then release and allow the muscles to relax.

Start with 15 repetitions at a time, gradually increasing as you make it a daily practice. You can perform this exercise multiple times throughout the day to maximise its benefits.

2. Contract and hold

This exercise builds upon the previous one and is more advance. Here, the goal is to prolong the duration of the muscle hold to three to five seconds. You can perform it whenever you find a moment. Aim to complete 10 repetitions in a row, repeating this routine three to four times a day.

3. Kegel with bridge

Start by lying on your back with your knees bent and your feet hip-width apart. Inhale gently through your nose and exhale through your mouth. As you exhale, simultaneously contract your Kegel muscles and lift your hips slightly off the ground. Return to the original position and inhale while allowing your pelvic floor muscles to relax. Repeat this sequence 10 times.

4. Standing Kegel

Stand tall with good posture, ensuring your feet are hip-width apart. Inhale for a count of five seconds, and then exhale for another five seconds.