Kegel exercises are simple yet powerful for strengthening the pelvic floor muscles, which support the bladder, uterus, and bowel.
Identify the Right Muscles: Imagine stopping urination midstream. These are your pelvic floor muscles. Avoid using thigh, abdominal, or gluteal muscles while practicing.
Get Started:
- Empty your bladder.
- Sit or lie down comfortably.
- Tighten your pelvic muscles for 3–5 seconds, then relax for the same duration.
Repetition is Key: Aim for 10–15 repetitions, three times a day.
Consistency Pays Off: Regular practice improves urinary incontinence, enhances sexual health, and supports pelvic organ health.
Stay Patient: Results can take a few weeks. Avoid overworking the muscles, as this can cause strain.
By integrating Kegels into your daily routine, you can boost pelvic health and overall well-being.
