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.