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.