Kegel exercises, as explained by the Mayo Clinic, help to strengthen the pelvic floor muscles. These muscles support the uterus, bowel, and bladder. Keeping them toned may reduce your risk of incontinence and similar problems as you get older. Make sure to change the way in which you perform your exercises from time to time to help build stronger muscles. Examples of change would be to add in different exercises, increase sets or repetitions, and practice at different times of the day.
Single Leg Bridge
Women's Health Magazine recommends beginning by lying on your back with your knees bent and feet flat on the floor. With your arms crossed over your chest or next to your sides, raise the lower half of your right leg until it's in line with your left thigh. As you press your left foot into the floor, contract your glutes as you lift your torso so it's in line with your thighs. Hold for 30 seconds up to a minute. After one minute of rest, switch to the opposite leg counting as one set. Repeat for three to five sets.
Elevator
Elevator kegels work on using visualization. Start by imagining the muscles of your vagina as a tall building. The base of your pelvic floor will be the bottom floor of the building and your belly button is the top floor of the building. Slowly concentrate on raising the elevator, by tightening the muscles, from the bottom floor to the top. Progressive Parenting recommends that at the top, give a slight hold and bring the elevator back down. Slowly relax your muscles from top to bottom, counting as one repetition. Repeat for one to three sets and ten repetitions.
Straight Leg Crunch
This exercise will tighten the core while incorporating your kegel muscles. Grab a pair of 10 to 12 pound dumbbells and lie on your back with your arms behind you. As you extend your legs at a 45-degree angle, bring your arms up and over your chest. Hold this position while lifting your shoulders off the mat while raising your legs until they're perpendicular to the floor. Return to start without letting your legs touch the floor, counting as one repetition. Repeat for three sets and 15 repetitions.
Progressive Contractions
Progressive kegel contractions can be done anywhere. Start by squeezing your pelvic floor slightly as if you have to go to the bathroom. Then hold for five counts. Next, try squeezing harder, holding for five seconds. Then squeeze as hard as possible and hold for the last five seconds. Start over, releasing completely and counting each three stages as one. Repeat for up to 10 times.
