Kegel exercises are a type of exercise that can help strengthen the pelvic floor muscles. These muscles support the bladder, uterus, and rectum. Kegel exercises can be done by anyone, regardless of age or fitness level.
This 10-minute Kegel workout is a great way to get started with Kegel exercises. It includes a variety of exercises that target all of the pelvic floor muscles. The workout is designed to be challenging, but it is also scalable. You can modify the exercises to make them easier or more difficult, depending on your fitness level.
Benefits of Kegel exercises:
Reduce urinary incontinence
Improve bladder control
Strengthen the pelvic floor muscles
Reduce the risk of pelvic organ prolapse
Improve postpartum recovery
How to do Kegel exercises:
Find the pelvic floor muscles. To do this, try to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
Contract the pelvic floor muscles. Hold the contraction for 5 seconds, then relax for 5 seconds. Repeat 10 times.
Do the exercises several times a day.
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