7 Best Kegel Exercises for Women– You do exercises that work almost all the muscles in your body in an attempt to lose weight and stay fit. It is a good way to stay healthy too.
However, a lot of people don’t work the pelvic floor muscles.
Strengthening these muscles will do you a lot of good and you can do that with Kegel exercises for women.
The pelvic floor muscles are the muscles that support your bladder, rectum, small intestines, and uterus.
Keeping these muscles ‘fit’ can help you avoid embarrassing incidents of accidentally passing gas or bladder leakage.
They essentially help you hold in the embarrassments for longer.
If you are wondering what the pelvic muscles are, imagine urinating and then stop the flow half way.
Those set of muscles you squeeze to cut off the flow are your pelvic floor muscles.
Another interesting benefit of strengthening your pelvic muscles, one you might like, is that it improves your orgasm.
This collection of muscles works with the ligament, nerves, and bones of the pelvis. They are what keep your organs from sagging.
These muscles work in sync with your bladder, rectum, vagina making sure that you can ease yourself and hold back as appropriate.
This is why kegels are sometimes called bladder exercises because they have a lot to do with bladder control.
What are Kegel Exercises
Kegel exercises for women are workouts to strengthen your pelvic floor muscles.
Think of it as what squats do for your thighs and glutes.
You can engage the muscles directly or you can use kegel exercise devices.
The pelvic muscles, which are also called kegel muscles, are present in both men and women and they serve basically the same functions.
Some of these functions are aiding pelvic and lymphatic drainage, maintaining fecal and urinary continence, etc.
There are kegel exercises for women you can do to achieve the benefits of strong pelvic floor muscles (we will get to them later).
These kegel exercises for women are easy to do and can be done almost anywhere and at any time.
There are kegel exercises for pregnancy and they are also safe to do after childbirth.
However, doing Kegels, as these exercises for women can also be called, while urinating can lead to a bladder infection.
What are the Benefits of Kegel Exercises
As we have mentioned before, women’s pelvic floor exercises help to strengthen the pelvic muscles.
This helps these muscles perform their duties better for longer.
Kegel exercises for women can also be used to alleviate or cure urinary incontinence and reduce the severity of pelvic prolapse.
If done consistently, it can also tighten the vag muscles which is of great benefit during intercourse for both parties.
Do Kegel Exercises Work
To give a short answer, yes, kegel exercises for women work.
However, just like other forms of exercises, you have to put in the work and be steadfast with it.
If you want to reap the benefits and see or feel results, you just have to do what it takes.
There was research published in the Iranian Journal of Nursing and Midwifery Research. It showed the result of an 8-week kegel exercise program conducted on postpartum women.The result showed an increase in the sexual self-efficacy of those women after childbirth. Once again, yes, kegel exercises for women do work.
7 Best Kegel Exercises for Women
Now you know about pelvic floor muscles, kegels, and their benefits.
We are pretty sure you’re itching to know how to do them. Well, we have now gotten to that part.
We will present you with 7 kegel exercises for women you can do to get any of the kegel benefits you are looking for.
This is a nice kegel exercise for women that helps in different ways.
It directly engages the pelvic floor muscles by contracting and relaxing them.
If you get to leak urine when you sneeze or cough, this exercise will help you with it.
How to do kegel:
- First, you need to identify the muscles of your pelvic floor. The easiest way to do it is to stop your urine midway.
- Those muscles you squeezed to pull that off are your pelvic floor muscles.
- So, to do this kegel exercise for women, you just have to squeeze those muscles and release them.
- You will contract and hold these muscles for 5 seconds and release it for another 5 seconds. This completes one rep.
- You will do 10 reps of this exercise 3 times a day.
- When you become proficient, you can hold for much longer and do more reps.
2. The Bridge Kegel Exercise
This is more or less a physical exercise but it is also a kegel exercise for women because it works your pelvic floor muscles.
This is a really nice exercise because it also works on your hamstrings and glutes. How’s that for getting double for your money.
How to do it:
- Lie on your back and keep it flat on the floor.
- Bend your knees such that your heels are as close to your butt as possible.
- Your hands should be on the floor beside you for balance.
- Now, lift your butt off the floor as far up as you can. Hold at the top for a second or 2.
- Then lower back to the starting position to complete one rep.
- Do 15 reps and a total of 3 sets. Take a 30 seconds rest between sets.
3. Tabletop Split Kegel
This kegel exercise for women will engage your hips, core, and of course your pelvic floor.
The movement also makes your hips flexible and reduces tension in that area.
How to do it:
- Lie on the floor with your back flat to the surface.
- Raise your legs and bend it at the knee such that your calves are parallel to the floor.
- Your hands should be on the floor beside you to help keep your balance.
- Now, open your legs and stretch them as wide apart as you can then bring them back together.
- You will complete 3 sets of this exercise with 15 reps for each set.
4. Bird Dog Kegel Exercise
This is another easy kegel exercise for women but causes the necessary movement of your pelvic floor muscles to strengthen them.
This exercise works your glutes and core as well.
How to do it:
- Get down on all fours with your palms and knees on the floor. Keep your elbows locked.
- Make sure you are not dipping or arching your back.
- Now, stretch your right hand forward and at the same time, kick your left leg backward.
- Bring them back to the floor and do the same for the other pair of limbs.
- Do 15 reps of this too for 3 sets.
5. The Clamshell Kegel Exercise
This is another kegel exercise for women in disguise.
No one will suspect you are doing a kegel exercise when they see you do this.
They will just assume that you are trying to burn some thigh fat or something.
How to do it:
- Lie on your side on a mat with your knees bent.
- Make sure you are comfortable. You could prop yourself up by resting on an elbow or something.
- Now raise the leg on top to the side such that it forms a 90 degrees angle with the other.
- If you want to make it challenging and hence get a better effect on your pelvic floor, you can use a resistance band.
- Complete 15 reps of this exercise and do 3 sets.
6. Squat with Pelvic Floor Lift
This exercise will give you all the benefits that come with doing squats as well as strengthen your pelvic floor muscles.
There is nothing difficult about doing this exercise, you just need to follow the instructions.
How to do it:
- Stand straight with your feet wider than your hips and then draw in your navel.
- Breathe in as you lower yourself into a squat.
- Remember to keep your back straight and your chest facing forward.
- Pause for about 2 seconds at the end of your squat and squeeze your pelvic floor muscles as you exhale. Then go back to the starting position.
- You will do 10 reps of this for 3 sets.
7. Toe Taps Kegel Exercise
This kegel exercise for women will strengthen your pelvic floor and at the same time work deeply works your core muscles.
Even though it is quite easy to do, it is very effective.
How to do it:
- Lie on your back and raise your knees such that your feet are off the floor and your calves are parallel to the ground.
- Keep your hands on the floor on your sides for balance.
- As you inhale, lower your right leg so that your toe can lightly tap the floor.
- Exhale to engage your pelvic floor muscles and lift your leg back to the starting position.
- Follow the same process for the other leg.
- Do 10 reps for each leg and 3 sets in total.
These kegel exercises for women, if practiced correctly and consistently, will offer you the benefits you are looking for.
Whether to relieve a prolapse, to be able to control the muscles better, or for sexual purposes, these exercises will work great.
There are also tools and devices that you can use for kegel exercises.
We did not mention them among the exercises because you can still get the effects you want without any equipment.
Most of these kegel exerciser devices might involve you inserting them into your vagina.
If you choose to go for any of these, be sure it is right for you.
However, make sure they are well cleaned with warm water and anti-bacterial soap. Use water-soluble lubricants too to make things easier and avoid bruises.
Now you know what Kegel exercises for women are and their benefits. We have also shown you that they work.
Finally, we gave you some of these exercises that you can practice at home.
The ball is in your court now. If you want stronger pelvic floor muscles, just put in the effort. As always, have fun doing them.