Neglecting the pelvic floor muscles can lead to issues like incontinence later in life. Fortunately, Kegel exercises provide an effective solution to strengthen these muscles responsible for supporting the bladder, bowel, and uterus. In this article, we will explore the top 3 Kegel exercises that you must know!
1. The Basic Kegel
The basic Kegel exercise serves as the foundation for all Kegel exercises. To start, locate your pelvic floor muscles by stopping the flow of urine mid-stream. Once identified, follow these steps:
- Find a comfortable sitting or lying position.
- Contract your pelvic floor muscles for 3-5 seconds.
- Release the muscles for 3-5 seconds.
- Repeat the exercise 10-15 times, 3-4 times a day.
2. The Bridge
The bridge exercise not only targets the pelvic floor muscles but also engages the glutes and lower back muscles. Perform the bridge exercise using the following instructions:
- Lie on your back with knees bent and feet flat on the ground.
- Contract your pelvic floor muscles and lift your hips off the ground.
- Hold the position for 3-5 seconds.
- Release the muscles and lower your hips back down.
- Repeat the exercise 10-15 times, 3-4 times a day.
3. The Elevator
The elevator exercise involves contracting the pelvic floor muscles at different levels. Follow these steps to perform the exercise:
- Sit or lie down comfortably.
- Contract your pelvic floor muscles as much as you can.
- Hold the contraction for 3-5 seconds.
- Release the muscles halfway.
- Hold the contraction for another 3-5 seconds.
- Release the muscles completely.
- Repeat the exercise, varying the muscle contraction levels each time.
- Perform this exercise 10-15 times, 3-4 times a day.
Incorporating these top 3 Kegel exercises into your daily routine offers numerous benefits for strengthening the pelvic floor muscles. By preventing incontinence and other related issues later in life, you can enhance your overall well-being.
Remember to remain patient and consistent with these exercises, and you will witness significant results over time. Take charge of your pelvic floor health and prioritize these essential exercises for a stronger and healthier you.
