The kegel floor, also known as the pelvic floor, consists of a group of muscles responsible for supporting the bowel, uterus, and bladder. Kegel floor exercises are used to help this group of muscles stay toned or strengthen the pelvic floor. Strengthening of the kegel floor aids in problems with incontinence, hemorrhoids, pelvic organ prolapse, pregnancy, and childbirth. Correct technique ensures that you will get the greatest benefit from the exercises.
Basic Kegels
The most basic kegel exercise includes tightening the pelvic floor muscles for 10 seconds, releasing the contraction, relaxing for 10 seconds, and then repeating the exercise 10 times, three times per day. If you find that you are initially unable to hold the contraction for that length of time, start with three seconds, and work up to 10 seconds.
Mini-Kegels
Mini-kegels consist of completing quick repetitions of pelvic muscle contractions. Do this by swiftly counting to 20. Each time you say a number, the muscles are contracted and released.
Elevator Kegels
This exercise is a variation on the traditional kegel exercise. In this move, you must visualize an elevator. The elevator, the pelvic muscle contraction, starts at the bottom floor and slowly travels up to the fourth floor. The contraction is slow and deliberate and starts at the bottom, slowly moving upwards until it reaches the top. Hold the contraction momentarily, then begin to slowly release the contraction as the elevator heads back down to the start position. Repeat 10 times.
