Kegels

5 min Read

Kegels

This is an exercise that you can do when sitting, standing or lying on your back – however you feel most comfortable.

STEP 1 - Sit, stand tall, lie on your back or kneel on your hands and knees

STEP 2 - Imagine what muscles you would tighten to stop yourself from passing wind or to ‘hold on’ from passing urine.

STEP 3

Now that you can feel your pelvic floor muscles working, tighten them around your front passage, vagina and back passage as strongly as possible and hold for three to five seconds.
(By doing this, you should feel your pelvic floor muscles ‘lift up’ inside you and feel a definite ‘let go’ as the muscles relax.)

If you can hold longer, then do so.
Remember, the squeeze must stay strong and you should feel a definite ‘let go’.

STEP 4 - Repeat up to ten times or until you feel your pelvic floor muscles fatigue with a rest for a few seconds in between each squeeze.

Watch more pelvic floor exercise videos

Squeeze & Release

Bridge

Bird Dog

Squats

This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek advice from a qualified health care professional with any questions regarding your concerns.