Pelvic Floor Exercises for Women Should Do
The Classic Kegel
As a refresher, Kegels are the process of clenching and relaxing the muscles that make up your pelvic floor. You can do these lying down, standing up or in tabletop (lying on your back with knees bent at a 90-degree angle stacked over hips), but like any other exercise, breathing is key.
A. Lying down, standing up, or in table top position clench and relax pelvic floor muscles. Exhale on the clench, and inhale when the muscles relax.
B. Hold for 2 seconds, and repeat for 10-15 reps. Start with 4 or 5 reps, the goal would be to get up to 10-15 reps each time, 2-3 times a day.
Extended Kegel
This exercise elaborates on the classic Kegel but requires you to clench your pelvic floor muscles for up to 10 seconds before releasing. Nicks suggests giving these a try after you've mastered the classic Kegel since it is more challenging.
A. Perform a kegel, working up to holding it for 10 seconds by adding a second each week.
B. Repeat 10-15 times per session, 2-3 times a day
Blink
Similar to pulsing during squats or lunges, the goal here is to engage and release your pelvic floor muscles at the pace of an average blink of your eyes.
A. Engage pelvic floor muscles and release at the pace of the blink of an eye.
B. Do this 10-15 times, 2-3 times a day.
