Core muscle exercises and Kegel exercises make your muscles stronger. Help strengthen the muscles in your abdominal area, including the muscles in your back, with core muscle exercises. These exercises may help reduce back pain and prevent back injuries as your abdominals become strong. Kegel exercises can help the nagging problem of incontinence for both men and women, and may help women achieve stronger orgasms.
Core Muscle Exercise
Strengthen your abs, back and pelvis with core muscle exercises recommended by the staff at the Mayo Clinic. One core exercise is the abdominal crunch. Do abdominal crunches by lying on your back with your feet flat against the wall so your knees are at a 90-degree angle. Cross your arms over your chest and raise your head and shoulder blades off the floor by contracting your abdominal muscles. Next, move slightly away from the wall, still on your back, and place your feet flat on the floor. Tighten your abdominal muscles, and raise your hips slightly off the floor and take three deep breaths.
Kegel Exercise for Pregnant Women
Pregnant women often combine Western and alternative medical care during and after pregnancy. Kegel exercises for pregnant women often help facilitate an easier birth, according to information from the American Pregnancy Association. It recommends clandestine Kegel exercises to promote perineal healing and assist with post-natal recovery issues such as regaining bladder control. To locate your Kegel muscles only, stop and start the flow of urine as you go to the bathroom. The APA warns against repeatedly stopping the flow of urine with a full bladder, however. Perform your Kegel exercises when stopped at a red light or waiting in line at a drive-through window. Contract the muscles you found while urinating for 10 seconds and release. Repeat 10 to 20 times.
Kegel Exercise for Men
Kegel exercises offer a natural remedy for male incontinence, too. Men use the pelvic muscle-strengthening power of Kegel exercises to combat urinary leakage associated with incontinence. As outlined by Drugs.com, a man can exercise his pelvic floor muscles by lying down and inserting one well manicured and lubricated finger in his anus. Tighten your rectal muscles around your finger as if you are trying to stop the flow of urine and a bowel movement from coming out. Do this several times.
