How to Kegel and Strengthen your Pelvic Floor – Beginners Guide

kegels for beginners

Kegels are exercises for training the pelvic floor muscles.

This 3 step guide for knowing how to Kegel will help you start strengthening your pelvic floor now.

How to Kegel?

Knowing how to Kegel and use the correct Kegel exercise technique can be challenging especially if you’ve never done Kegels or if your pelvic floor is weak.

Step 1 : Feel Your Pelvic Floor Muscles

The first step to successful strengthening is to find your pelvic floor muscles. Your pelvic floor muscles sit inside your body, in and around your openings where you sit – they can’t be seen from the outside of your body. To strengthen your pelvic floor you need to be able to feel your pelvic floor muscles.

Step 2: Activate Your Pelvic Floor Muscles

Kegel exercise involves lifting and squeezing your pelvic floor muscles. With correct Kegel exercise technique you should be able to feel your pelvic openings lifting inwards and squeezing. If your pelvic floor muscles are weak or not working as they should, it can be difficult to feel your Kegels.

Step 3: Relax Your Pelvic Floor Muscles

Your pelvic floor muscles need to relax completely back to their resting level after every lift and squeeze. After you have contracted them, relax your pelvic floor muscles by lowering and releasing them, take a deep breath and rest. When your pelvic floor muscles feel recovered repeat your next Kegel exercise.

How to Kegel Daily Workout Guidelines

Knowing how to Kegel includes knowing how many exercises you need to do and how often to see the results you are after.

To strengthen your pelvic floor muscles they need an exercise workout – just like any other strength workout. Your Kegel exercise routine should be matched to your current level of strength and endurance. Daily Kegel exercises are recommended to strengthen the pelvic floor muscles.

Beginner’s Kegel Exercise Routine:

  1. Start by contracting your pelvic floor muscles for as long as you can up to 10 seconds – even if it’s only 1-2 seconds.
  2. Repeat these long contractions up to 8-12 Kegels in a row – once again repeat the number of exercises you can manage (1 set).
  3. Aim to do 3 sets of Kegels every day – choose the best Kegel position for your body, lying down, sitting or standing.
  4. Progress your Kegels to strengthen your pelvic floor.
  5. Use the strongest pelvic floor contraction possible or consider using a Beginners Kegel Exerciser to help you strengthen.

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