Top Five Powerful Kegel Exercises You Can Seamlessly Incorporate Into Your Daily Routine

Kegel exercises involve the contraction and relaxation of your pelvic floor muscles. These muscles are like a hammock that holds your bladder, uterus or prostate, and rectum in place. Strengthening these muscles can provide various benefits, especially for women during pregnancy and postpartum recovery, and for anyone dealing with incontinence or sexual dysfunction issues.

Research shows that regular Kegels can reduce urinary and fecal incontinence, enhance sexual function, and, in women, help the body recover from childbirth. These exercises are straightforward and can be done anywhere, anytime. Best of all, they don't require any special equipment.

The Basic Kegel Exercise

Starting with the basic Kegel exercise is beneficial before moving on to tougher variations. To do this, you first need to locate your pelvic floor muscles. The easiest way to do this is to stop urination midstream - the muscles you use are your pelvic floor muscles. Now that you've identified them, you can exercise them even when you're not urinating.

To perform the basic Kegel, tense or 'squeeze' your pelvic muscles as if trying to stop passing wind and hold this contraction for about 10 seconds. Remember not to hold your breath. Relax for a count of 10 seconds and repeat this exercise everything from 8-10 times per session, and again 3 sessions a day.

The Elevator Kegel Exercise

Imagine your pelvic floor is an elevator. The Elevator Kegel works by gradually tightening your pelvic floor muscles, bringing the "elevator" up level by level. You can think of these levels as floors in a building.

Start from the ground floor, which is a completely relaxed state, and slowly contract your pelvic floor, imagining you are moving up floor by floor. Maintain the muscle contraction as long as you can and then slowly release it, feeling the 'elevator' descending to each level until you're completely relaxed again. Do this for 5-10 reps per session, three times a day.

The Bridge Kegel Exercise

Adding bridge pose to your Kegel routine works more muscle groups in the lower body, and can quickly strengthen your pelvic floor. To perform a Bridge, lie on your back with your knees bent and feet flat on the ground. Engage your pelvic floor and lift your hips, creating a straight line between your knees and shoulders.

Hold this position while continuing to breathe normally and maintain your pelvic muscle contraction. Lower your hips back down and relax your pelvic floor. Perform this exercise for about 5-10 repetitions, three times a day.

Incorporating Kegel into your Daily Routine

In order to maximise the benefits of Kegel exercises, it is crucial to incorporate them regularly into your daily routine. You can do them discreetly at various points throughout the day, such as while working at your desk, during TV commercials, while waiting at traffic lights or even while making dinner.

A great way to remember is to tie them into other habits. For example, every time you wash your hands, do a set of Kegels. Little reminders can go a long way in making these important exercises a part of your daily life. It’s like your own secret fitness routine.

Consistent Practice and Patience Is Key

Like any exercise, Kegel exercises require persistence and patience. You may not feel a noticeable difference in the beginning, but with consistent practice, you'll gradually start seeing improvements as your pelvic floor muscles strengthen.

Remember, everyone's body responds differently, so it may take several weeks or even months before you notice any major changes. But the rewards – better bladder control, improvement in sexual function, and even recovery after childbirth – make this little-hidden exercise well worth the effort.

Remember to consult your healthcare provider before beginning any new exercise routine. This will ensure that you perform the exercises correctly and safely.