So, what exactly is your pelvic floor? Basically, it’s made up of the muscles, ligaments, tissues and nerves that support your bladder, uterus, vagina and rectum. Your pelvic floor muscles also form the base of your wider core muscle group (ie., abdominals, back muscles, diaphragm).
Before we get into how to make your pelvic floor strong, it’s important to learn how to access and isolate it. You can do that with Kegels. Below are four simple steps to get started:
- Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. Once you’ve identified your pelvic floor muscles, you can do Kegels in any position; however, you may find it easiest to do them lying down at first.
- Perfect your technique. Imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try for three seconds at a time, then relax for three seconds.
- Maintain your focus. For best results, focus only on your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath, but rather, breathe freely during the exercises.
- Repeat three times a day. Aim for at least three sets of 10-15 repetitions per day.
It is important to note that you should not make a habit of using Kegel exercises to start and stop urination. This practice will only lead to a risk of urinary tract infection. Step one above is merely to help you identify the pelvic floor muscles when you first start doing Kegels.
Once you have your Kegels perfected, you can graduate to the four exercises demonstrated by our Personal Trainer, Sherry Kresky, in the Pelvic Floor Exercises video on the Inspired by Fitness YouTube channel. After you’re done, don’t forget to subscribe to our channel for more fitness challenges, tutorials and workouts!
Pelvic Floor Exercises YouTube link: https://youtu.be/IYXIpcMFb_