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Kegel Techniques

Doing Kegel exercises regularly is an important part of maintaining physical health. Though Kegels are an invaluable addition to a daily regime for postpartum women and the elderly, everyone can benefit from doing Kegel exercises. Kegel exercises develop and strengthen the pelvic floor muscles, the muscles you squeeze to stop the flow of urine. Doing regular Kegel exercises can help treat or prevent incontinence, strengthen weak muscles after childbirth, and improve sexual health.

  1. Fitness Ball

    • A fitness ball, often adapted to Pilates exercises, can be used to develop proper technique for Kegel exercises. Sit on a fully-inflated fitness ball with your feet flat on the floor. Moving your pelvis up and down, make a slight bouncing movement and gain a bit of momentum. If you find you can't maintain your balance while bouncing, don't try this exercise, as you can fall off the ball. When you are ready, start to integrate the Kegel move into the bounce. Bounce for two counts, then pull yourself off the ball as you contract your abdominal and pelvic floor muscles. Pull your pelvis completely off the ball, but don't go to a full standing position; keep your knees bent and your body tilted slightly forward. Release your abdominal and pelvic floor muscles as you sit your pelvis back on the ball, bounce down and repeat. Do about 10 repetitions and then try to squeeze the pelvic floor muscles on your own while standing.

    Imagery

    • Visualizing an image can help you manifest a physical feeling to help you perform strong Kegels. Sitting on a chair or fitness ball, feel your pelvic floor muscles against the seat of the chair. Put an image in your head that will direct your focus specifically to your pelvic floor muscles. For example, imagine you are trying to pick up a raisin with your pelvic floor muscles, that you are sitting on a lemon, or that you have just jumped into cold water. Find an image that works for you and keep it in your mind as you repeat the process throughout the day. You can also do this while standing. Since the muscle movements will be hidden and the images only exist in your brain, you can do this anywhere, whenever you want.

    Pilates

    • Though known primarily for the wonders it works in developing abdominal strength, the Pilates method develops the muscles used to perform Kegels. When executed correctly, Pilates moves utilize the entire "core" of the body, which includes the front of the abdominals, the back muscles, the diaphragm, and the pelvic floor. As you perform your Kegels, think of all these parts of the core contracting as you breathe out, pressing your navel to your spine, the diaphragm contracting and letting out air, and the pelvic floor muscles squeezing all at the same time. A trained Pilates professional can help guide you through performing Kegels as a part of your core exercises.

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