Kegel Exercises: Exercises for Pelvic Floor

List of Pelvic Floor Exercises

Before you start the kegel workout and other exercises mentioned here, you should understand the type of your pelvic muscles. This will help you choose the right exercise routines for best results.

Your pelvic floor muscles can be one of the following types —

• Hypotonic: Here, your muscles are toned enough. You need exercises to improve your endurance and power.

• Hypertonic: Here, your muscles are already very tight and overworked. You need exercises to stretch and relax them.

Here we will discuss five easiest pelvic floor exercises that anybody can practice, irrespective of their gender and experience.

A). For Hypotonic muscles

1. Quick Flick Kegels

Here is how you should do this Kegel workout routine:

• Lie down on the floor. Keep your knees bent while your feet should be flat on the floor.

• Feel the movement of your pelvic muscles now.

• As you exhale, push your navel close to your spine while exhaling. Contract your pelvic muscles now for a second before you release them. Throughout this step, you should be mindful about your breathing as well.

• Repeat this about 10 times before you take a break. You can do two to three sets like these daily to improve the endurance of your pelvic floor muscles.

2. Heel Slides

• Lie down on the floor. Bend your knees and hold your pelvis neutrally.

• Compress your ribs naturally by inhaling into the ribs and exhaling using your mouth.

• Gently lift your pelvic floor and engage your core. Now, slide your right heel slightly away from you.

• Bring down your pelvic floor while inhaling. Bring back your heel to the normal position.

• Repeat the movements 10 times. Take a break for a few seconds, and continue the same with the left heel.

3. Marches (also known as Toe Taps)

• Lie down on the floor. Bend your knees and hold your pelvis neutrally.

• Compress your ribs naturally by inhaling into the ribs and exhaling using your mouth.

• Gently lift your pelvic floor and engage your core.

• Lift one leg gradually to a tabletop position.

• Gently bring down the leg to its original position.

• Repeat with alternate legs. Keep your core engaged throughout this routine.

• Repeat between 12 to 20 times with alternate legs.

These pelvic floor exercises for men and women can help improve muscle endurance and strengthen one’s pelvic floor muscles if done regularly the right way.

B). For Hypertonic Muscles

1. Happy Baby Pose

• Lie down on the floor and bend your knees.

• Let the soles of your feet move upwards when you bring your knees closer to your belly at a 90-degree angle.

• Tightly hold your feet in this position.

• Spread your knees so that they are wider than your body. Lift your feet towards your armpits while keeping your ankles on your knees.

• Put slight pressure over your heels and gently push your feet in your hands. Hold this position while you regulate your breathing patterns.

2. Diaphragmatic Breathing

• Lie down on the floor. Focus on getting the stress out of your body. Relax your entire body.

• Once you feel calm, place one hand over your abdomen and the other on your chest.

• Use your nose to inhale. You should feel your stomach expanding while doing this. Keep your chest relaxed and still while inhaling. Hold this state for 2 minutes before you gradually exhale.

• Repeat as many times as possible. Do not move your hands while doing this exercise.

These pelvic floor exercises for women and men help in stretching the pelvic floor muscles, and keeping them relaxed for a long time.

Benefits

When performed regularly, you can enjoy following benefits:

• Better functioning of the uterus, bowel, and bladder

• Reduced instances of urine leakage

• Improved endurance of pelvic floor muscles

• It may reduce chronic back pain

• Pelvic floor exercises for men may improve conditions like erectile dysfunction and reduced libido

• It can reduce discomfort caused due to pressure in the pelvic floor