Kegel exercises have gained a reputation for helping women learn how to fix pelvic floor dysfunction. It consists of contractions between the pubic bone and tailbone. When you start a repetition in a Kegel exercise, you would feel a gentle lifting sensation in your lower abdomen and perineum. When you relax the muscles and let go of the contraction, you complete the rep.
Kegels are a form of exercise; thus, you need to follow the correct form and breathing when performing the reps. Like in all types of workouts, you must not hold your breath when doing Kegels. Otherwise, you might cause harm to yourself.
Furthermore, you must keep your effort to just beneath your full capacity. If you strain yourself and exert 100 percent, you might use other muscle groups that are nearby. An exerciser can train you on how to isolate pelvic floor muscles.
There are many variations and progressions of a Kegel exercise. Here are three moves to include in your exercise routine.
You can engage your pelvic muscles in progressions by varying the intensity and duration of your contractions. There are two types of muscle fibers in this area, and they both respond to different speeds of contraction. A simple way of doing Kegel progressions is by lengthening one repetition’s hold time and following it up with a series of small reps.
This move can be performed while seated, standing, or even lying down. If you find it challenging to time your contractions, you can put on a track and time your reps to the song’s beats.
If you have a regular yoga practice, you can incorporate your Kegels into it. When the instructor cues you to inhale, you can tense your floor muscles with it. Upon the signal to exhale, you can relax.
Conversely, you can engage your pelvic floor muscles when you exhale loudly. This action causes the muscles to tighten and the abdomen to push air out of the lungs. The Warrior 1, Warrior 2, Triangle, and Bridge poses are the best for Kegel exercises.
Planking a great way of engaging your core, and it helps you strengthen your upper body. Aside from this, it also puts you in the best position to focus on your pelvic floor.
There are various types of planks, and people have different tolerances for this exercise. If your wrists and feet are strong enough for a full plank, do that.
However, you can perform a half-plank by keeping your knees to the floor. You can also try a wall plank. It involves standing an arms-length away and resting your arms on it at a perpendicular angle.
When doing Kegels while planking, you will feel your tailbone lift up and in. This sensation is alright; hold the plank and breathe, and do your repetitions.
Kegel exercises can be challenging to figure out at first. Since the muscle groups are small and concentrated, you might not know how to isolate them properly. With enough practice, though, you will learn how to work them out efficiently.
Getting an FDA-approved Kegel device like The Kegelmaster™ makes this process faster. We specially designed our vaginal exerciser to strengthen the muscles of the pelvic floor using progressive resistance. Contact us today for more details!