Joy Stephanie
Taking your Kegel exercises to the next level can bring even more benefits to your bladder control, sexual health, and overall confidence. Here’s a concise guide to advanced Kegel techniques and how to fit them into your daily life.
Advanced Techniques:
1. Kegel Pulses
How to Do: Rapidly contract and relax your pelvic muscles in short pulses. Aim for 10-15 pulses per set.
Why: Builds coordination and stamina.
Routine Fit: Do it while waiting in line or during a TV break.
2. The Elevator Kegel
How to Do: Gradually contract your muscles as if lifting to different levels, hold at the top, then slowly release.
Why: Improves muscle control and strength.
Routine Fit: Practice while sitting at your desk or during focused breathing.
3. Weighted Kegels (Kegel Balls)
How to Do: Insert Kegel balls, and use your pelvic muscles to hold them in place for 10-15 seconds, gradually increasing time.
Why: Adds resistance to strengthen muscles.
Routine Fit: Use them while doing light chores or during walks.
4. Reverse Kegels
How to Do: Gently push down and relax your pelvic muscles, holding for a few seconds.
Why: Improves flexibility and muscle balance.
Routine Fit: Try it while stretching or after a workout.
5. Hold and Release
How to Do: Contract and hold your pelvic muscles for 5-10 seconds, then relax for double the time.
Why: Builds muscle endurance and control.
Routine Fit: Practice while brushing your teeth or during work breaks.
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Daily Routine Integration:
Morning: Do Hold and Release while brushing your teeth or having breakfast.
Commute: Try Kegel Pulses or the Elevator Kegel while in transit.
Work Breaks: Do Reverse Kegels or Elevator Kegels during short breaks.
Exercise: Combine Kegels with weight lifting or during planks.
Evening: Use Kegel Balls or practice Hold and Release while watching TV.
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Frequency:
Beginners: 5 minutes a day, 3 times a day.
Intermediate: 10 minutes a day, 5 times a week.
Advanced: 15 minutes a day, integrated into your routine.
Pro Tip: Consult a healthcare professional before using Kegel balls if you’re new to weighted Kegels.
With consistent practice, advanced Kegels can strengthen your pelvic floor, boost your confidence, and improve your overall wellness.
