Enhance pelvic floor strength with these essential Kegel exercises tailored for women:
1. Standard Kegel Contraction: Contract and hold pelvic muscles for 5 seconds, then relax. Repeat 10 times. Improves overall pelvic floor tone.
2. Elevator Kegels: Gradually tighten pelvic muscles like an elevator going up, hold at each level for a few seconds, then release. Strengthens muscles at different levels.
3. Bridge Kegels: While in a bridge position, contract and lift pelvic muscles. Hold for 5 seconds, then lower. Strengthens both pelvic and glute muscles.
4. Flutter Kegels: Rapidly contract and release pelvic muscles, similar to fluttering. Enhances muscle endurance.
5. Reverse Kegels: Gently relax and release pelvic floor muscles after contracting. Aids in flexibility and preventing muscle tightness.
