8 Kegel Exercises for Women

Kegel exercises are becoming increasingly popular. They are easy to perform and you can do them literally anywhere. The most popular reason why people, especially men, incorporate kegel exercises into their workout routines is because certain kegel exercises help to last longer in bed.

Women typically perform kegel exercises in order to strengthen their PC muscles and improve their sex lives. Regardless of why you want to do kegel exercises, they are a simple way to promote your pelvic floor health. Check out some of the easiest exercises to try right now:

1. The Classic Kegel

Classic or basic kegels are incredibly simple and versatile; you can perform them anywhere. Without squeezing your glutes, сontract and release your PC muscles a few times. Engage and hold for 5-7 seconds. Release. Do a few times throughout the day to notice any positive results.

2. Pelvic Tilts

While lying or standing – it’s better to choose a lying position if you perform pelvic tilts for the first time – tilt your pelvis forward and backward. Contract your glutes and abs, exhaling as you thrust forward. As you tilt back, release and inhale. Do 5 slow reps, and then 5 more faster reps, 3-5 times a week.

3. The Hipster

I remember doing this exercise during my physical training at school. Of course, I didn’t know that it was the Hipster as well as that it was good for my pelvic floor health. You can perform this kegel exercise anytime you wish. Stand with legs shoulder-width apart, and hands on hips. Pop your hips from side to side. Switch from slower to faster pace, if needed.

4. The Bridge

Lie on your back. Bend your knees with your feet on the floor hip-width. Keeping your arms straight down at your sides, raise your pelvis, contract your PC muscles, raise and lower your legs off the floor, keeping them bent. Lift each foot 3-5 times, release your PCs and return to the starting position. Do 3-5 reps.

5. The Serpent

This kegel exercise is better done with music. This way, it feels like you dance, not work out. Start with rolling your hips in left direction and then in right one. Do several reps to work out your PC muscles, butt muscles and abs.

6. The Push

This exercise is similar to the Classic Kegel. The only difference is when you exhale rather than just release your PC muscles, you should push out. No matter what position you are in: sitting or standing, you can do this exercise everywhere, be it in your bed or in the office.

7. The Butterfly

This one is actually yoga, but still it’s a great addition to your workout routine. Not only does the butterfly position help to sleep better, it also helps to promote your pelvic floor health. Do it right before the bedtime to get the best of both worlds!

8. The Side Leg Lift

Yep, you read that right. Your regular exercise like the side leg lift is good for your pelvic floor too. Lie on your right side, lift your left leg up and down 5-7 times, contracting your PCs. Switch sides. Aim to perform this exercise each day or every other day to feel the results.


Source by: http://womanitely.com