Basic Kegel Exercises for Pelvic Floor Toning

Basic Kegel Exercises or pelvic floor exercises are intended on strengthening the pelvic muscles that are in use while urinating and great for treating stress and urge incontinence.

Kegel exercises are performed by firstly identifying pelvic floor muscles that are involved by intentionally holding back urination flow in mid-stream and then re-allowing the urine in flowing again or attempting to avert gas passage. These are muscles squeezing the anal and urethral area.

After having located the pc muscles, one could commence basic Kegel exercise. Building a good base is crucial for achieving peak levels in any type of exercise and is also pertinent to Kegel exercises.

The basic techniques in Kegel exercises are discussed below:

Washroom Kegel

The largely basic form of Kegel could be done in when one visits the loo. All that is required to be done is to remember to control the identified pc muscles while urinating through withhold and release technique for a number of times. It is important to bear in mind that in case the stomach muscles are tightened then pelvic muscles are not being accurately exercised.

Basic Kegel

In case there are no problems encountered in finding the pelvic floor muscles then the next level of Kegel exercises could be performed.

Exercise I

• Lying flat on the ground and feet outstretched. Moving the knee towards the body till a perpendicular inclination is obtained in-between leg and thigh.
• Then spreading the leg and relaxing the muscles.

Exercise II

• Gradually squeezing the pelvic floor muscles till one cannot constrict any more.
• Holding for 5-10 seconds and then gradually relaxing.
• Every rep should last up to ten seconds and the time employed for constricting and relaxing must be analogous.
• Repeating the rep for several times and keeping track of the count.

The Kegel exercise is to be done for three sets and maximum number of reps each day for a week’s time. The reps could be increased by one or two in the following week. One could notice a corresponding strengthening and toning of vaginal muscles as the number of reps are increased.

Valuable Pointers

• The essence to this form of Kegel exercise is breathing in while one is squeezing and then breathing out when one relaxes.
• In case one intends on exercising the inner vaginal muscles, then weighted cone could be employed. On insertion within the vagina, the pelvic muscles are to be contracted for preventing the cone from coming out. A pair of cones in similar sizes and shapes, however with increased weight could be used eventually that need stronger contracting moves for keeping them inside the vagina.
• Several women recommend the ideal time for performing pelvic exercises is soon after waking up and prior to going to bed. Even though these Kegel exercises could be done anywhere (when one watches television, or doing household chores) yet it is advisable to have complete concentration while one does the exercises for deriving optimal benefits.

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