15 Kegel Exercises for Women
Kegel exercises are becoming increasingly popular. They are easy to perform and you can do them literally anywhere. The most popular reason why people, especially men, incorporate kegel exercises into their workout routines is because certain kegel exercises help to last longer in bed.
Women typically perform kegel exercises in order to strengthen their PC muscles and improve their sex lives. Regardless of why you want to do kegel exercises, they are a simple way to promote your pelvic floor health. Check out some of the easiest exercises to try right now:
1. The Classic Kegel
While there are many variations of Kegel exercises, one of the most effective and widely recommended is the classic Kegel. Classic or basic Kegels are incredibly simple and versatile; you can perform them anywhere. Contract and release your PC muscles a few times without squeezing your glutes. Engage and hold for 5-7 seconds. Release. Do a few times throughout the day to notice any positive results.
While performing Kegel exercises, avoid tensing your stomach, buttocks, or thigh muscles. Gradually work up to holding the contraction for 10 seconds or longer, and aim to do 3 sets of 10-15 repetitions each day.
2. Pelvic Tilts
These exercises involve tilting the pelvis forward and backward, which engages the pelvic floor muscles and helps improve their strength and tone. Pelvic tilts are an effective Kegel exercise because they engage the muscles in the pelvic floor dynamically. This can help improve muscle strength and control, which is especially beneficial for women experiencing issues such as urinary incontinence or pelvic pain.
While lying or standing – it is better to choose a lying position if you perform pelvic tilts for the first time – tilt your pelvis forward and backward. Contract your glutes and abs, exhaling as you thrust forward. As you tilt back, release and inhale. Do five slow reps and then five faster reps, 3-5 times a week.
3. The Hipsters
I remember doing this exercise during my physical training at school. Of course, I didn’t know that it was the Hipster as well as that it was good for my pelvic floor health. You can perform this kegel exercise anytime you wish.
Start by standing with your feet shoulder-width apart and your hands on your hips. Next, inhale deeply and engage your pelvic floor muscles by squeezing as if you were trying to stop the flow of urine. As you exhale, slowly lift one hip off the ground while keeping your feet firmly planted. Hold this position for a few seconds, then lower your hip back down to the ground as you inhale. Repeat the exercise with the other hip.
4. The Bridge
Another one of the best Kegel exercises for women is the bridge, which involves lifting the hips off the ground and engaging the muscles in the pelvic floor.
Lie on your back. Bend your knees with your feet on the floor hip-width. Keep your arms straight down at your sides, raise your pelvis, contract your PC muscles, and raise and lower your legs off the floor, keeping them bent. Lift each foot 3-5 times, release your PCs, and return to the starting position. Do 3-5 reps.
The bridge is a versatile exercise that can be modified to suit different fitness levels. For beginners, it can be performed with both feet on the ground and a small lift of the hips. As you become more advanced, you can lift one leg off the ground or perform the exercise with a resistance band around your thighs.
Read also – 10 Exercises That Will Transform Your Body
5. The Serpent
This kegel exercise is better done with music. This way, it feels like you dance, not work out. This exercise can be especially helpful for postpartum women or those experiencing urinary incontinence or pelvic pain.
Start by rolling your hips in the left direction and then in the right one. Do several reps to work out your PC muscles, butt muscles, and abs. It’s important to perform The Serpent slowly and with control to avoid discomfort or pain.
6. The Push
This exercise is similar to the Classic Kegel. The only difference is when you exhale, rather than just release your PC muscles, you should push out. No matter what position you are in, sitting or standing, you can do this exercise everywhere, be it in your bed or in the office.
The Push is a great Kegel exercise because it can be done discreetly in any seated position, making it easy to incorporate into your daily routine. This exercise targets the same muscles as other Kegel exercises, but it can be particularly helpful for women experiencing pelvic organ prolapse, as it can help to provide support to the pelvic organs.
7. The Butterfly
This one is yoga, but it’s a great addition to your workout routine. Not only does the butterfly position help to sleep better, but it also helps to promote your pelvic floor health. So do it right before bedtime to get the best of both worlds!
To perform the Butterfly exercise, start by sitting on a chair with your feet flat on the ground and knees slightly apart. Place your hands on your inner thighs near your knees. Use your pelvic floor muscles to lift and squeeze your vaginal muscles as though you’re trying to lift the chair. Hold the contraction for 3-5 seconds before slowly releasing. Repeat the exercise for 10-15 repetitions three times per day.
This exercise specifically targets the deeper muscles of the pelvic floor and adds an extra challenge by engaging the adductor muscles, which are responsible for bringing the thighs together. The dynamic movement of the exercise also engages the muscles more effectively, making it an excellent addition to any pelvic floor strengthening routine.
8. The Side Leg Lift
Yep, you read that right. Your regular exercise, like the side leg lift, is good for your pelvic floor too. This exercise strengthens the pelvic floor muscles and works the inner and outer thighs, glutes, and core muscles.
Lie on your right side, and lift your left leg up and down 5-7 times, contracting your PC. Hold for a few seconds, then lower your leg back down. Repeat for 10-15 repetitions, then switch sides. Switch sides. Aim to perform this exercise each day or every other day to feel the results.
Read also – 9 Best 5 Minute Butt and Leg Exercises
9. Squat
Squats work to engage the muscles in the lower body, including the glutes, thighs, and pelvic floor. This makes them an excellent choice for strengthening the pelvic floor muscles, which can help to prevent or alleviate issues like urinary incontinence, pelvic organ prolapse, and sexual dysfunction.
To perform a squat, stand with your feet hip-width apart and your toes pointed slightly outward. Lower your body down as if you are sitting back into a chair, keeping your knees over your ankles and your back straight. As you rise back up to standing, engage your pelvic floor muscles by imagining that you are lifting them up and inward.
It’s important to maintain proper form when performing squats to ensure that you are engaging the correct muscles and avoiding injury. Be sure to keep your knees over your ankles, avoid letting your knees cave in, and keep your weight in your heels.
10. Wall Squat
Wall squats are a great way for women to strengthen their pelvic floor muscles, which can help improve bladder control and overall pelvic health. To do this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly lower yourself into a squat position, keeping your back against the wall and your knees bent at a 90-degree angle. Hold this position for a few seconds, then slowly rise back up to a standing position.
During wall squats, it’s important to engage your pelvic floor muscles by squeezing them as you lower yourself into the squat position. This added contraction will increase the effectiveness of the exercise and help you build stronger pelvic floor muscles over time.
11. Clamshell
Clamshell is a simple yet effective exercise that can help women strengthen their pelvic floor muscles. To perform the clamshell exercise, lie on your side with your legs bent at a 90-degree angle. Your heels should be in line with your hips, and your head should be resting on your arm.
Engage your pelvic floor muscles by imagining that you are trying to stop the flow of urine. Keep your feet together and lift your top knee while keeping your heels touching. Hold for a few seconds, then slowly lower your knee back down. Repeat on the other side.
The clamshell exercise can be modified to make it more challenging by using resistance bands or ankle weights. To make it easier, you can perform the exercise without any resistance or support. It’s important to perform the exercise correctly and to avoid any straining or discomfort in the back or hip area.
12. Superwoman
Superwoman is a great exercise that can help women strengthen their pelvic floor muscles, which is important for overall health and wellness. This exercise involves lying face down on the floor with your arms and legs extended. From this position, you will lift your arms and legs off the ground simultaneously, holding the position for a few seconds before lowering back down.
The superwoman exercise engages the pelvic floor muscles, as well as the core and lower back muscles, making it an effective full-body workout. But remember that, like any exercise, proper form is essential for maximum effectiveness and to avoid injury. Be sure to engage your pelvic floor muscles as you lift your arms and legs off the ground, and focus on maintaining a strong core throughout the exercise.
13. Ball Squeeze
Ball squeezes are one of the best Kegel exercises for women. This exercise is a simple and effective way to strengthen the pelvic floor muscles. All you need is an exercise ball, easily found at most gyms or purchased at home.
To perform the ball squeeze exercise, start by sitting on the exercise ball with your feet flat on the ground. Then, slowly squeeze your pelvic floor muscles and hold for a few seconds before releasing. Repeat this exercise for several reps, working your way up to hold times and more reps longer as your muscles get stronger.
Don’t forget to maintain proper form and avoid holding your breath while performing this exercise. And as always, consult with a healthcare provider before starting any new exercise routine, especially if you have any pre-existing medical conditions.
14. Staircase Squeeze
To perform this exercise, start by standing on a staircase with your feet shoulder-width apart. Place your hands on the railing for support. Next, squeeze your pelvic floor muscles and hold for a count of 3-5 seconds. Release and relax for 3-5 seconds. Repeat this process as you climb the staircase, making sure to squeeze and release your muscles with each step.
It’s a great exercise for women of all ages and can be easily incorporated into your daily routine. Remember to breathe normally during the exercise and not to tighten your buttock muscles or hold your breath. Start with a few repetitions and gradually increase the number of repetitions and the duration of the squeeze as your muscles get stronger.
15. Heel Slide
The heel slide exercise is an excellent way to engage the pelvic floor muscles while also working the glutes and thighs. Incorporating this exercise into your regular routine can help improve your pelvic health and overall well-being.
To perform the heel slide exercise, lie on your back with your knees bent and your feet flat on the ground. Slowly slide one heel away from your body until your leg is fully extended, keeping your foot in contact with the ground. Hold this position for a few seconds, then slowly slide your heel back towards your body, engaging your pelvic floor muscles as you go.
Repeat this exercise on the other leg and aim for several repetitions on each side. You can gradually increase the duration of the hold and the number of repetitions over time as your pelvic floor muscles become stronger.
When it comes to kegel exercises, the possibilities are endless. These exercises are perfect for lazy girls because you can do some of them without getting out of your cozy bed in the morning or before sleep. Lots of women claim that kegel exercises help them improve their sex lives. Do you believe exercises can work miracles on our bodies?
