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Basic Kegel Exercise Descriptions

The document provides instructions for performing Kegel exercises to strengthen pelvic floor muscles. It includes methods such as Basic Squeeze, Contract/Relax, Elevator, and Rapid Contractions, with guidance on how to perform each exercise and recommended repetitions. Users are advised to identify their pelvic floor muscles by stopping urine flow and to empty their bladder before starting the exercises.

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Brandol Fitness
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30 views1 page

Basic Kegel Exercise Descriptions

The document provides instructions for performing Kegel exercises to strengthen pelvic floor muscles. It includes methods such as Basic Squeeze, Contract/Relax, Elevator, and Rapid Contractions, with guidance on how to perform each exercise and recommended repetitions. Users are advised to identify their pelvic floor muscles by stopping urine flow and to empty their bladder before starting the exercises.

Uploaded by

Brandol Fitness
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Before you begin kegel exercises, you’ll need to identify the muscles of your pelvic floor.

You
can find them by stopping the flow of your urine mid-stream. This contraction is the most basic
kegel exercise. Make sure you empty your bladder before attempting any of the exercises
below. Repeat each 3 times a day.

Basic Squeeze

Contract your pelvic floor muscles and hold them for as long as you can. Try working your way
up to 10, 15, then 20 seconds.

Contract / Relax

Tighten your pelvic floor muscles at half the intensity of a full contraction and hold for 5 seconds.
Increase the intensity of the contraction a little more and hold for 5 seconds. Then, reverse the
motion, relaxing your muscles a little, but not fully for 5 seconds. Afterwards, fully relax your
muscles.

Elevator

Imagine the muscles of your vagina as a building where your pelvic floor is the first floor. Slowly
tighten your muscles upward as if there is an elevator rising through the building. Hold at the top
floor, then slowly release downwards.

Rapid Contractions

Rapidly contract and relax your pelvic muscles, working up to a count of 100, then 200 a day.

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