If you’re dealing with pelvic floor issues like incontinence, prolapse, or discomfort, you’ve probably heard about Kegels. But did you know there’s more than one way to do them? Mastering Kegels is key to improving pelvic floor health, and understanding the different types can make all the difference.

In this blog, we’ll walk you through 3 essential pelvic floor exercises that can help you regain control, strengthen your pelvic floor, and deal with those nagging issues once and for all.

Why Mastering Kegels is Crucial for Pelvic Floor Health

For many women, pelvic floor issues can be a frustrating and embarrassing challenge. But with the right Kegel exercises, you can start to address these issues head-on. Mastering Kegels isn’t just about squeezing—it’s about knowing when and how to contract your pelvic floor muscles in different ways to improve strength, endurance, and control.

3 Essential Pelvic Floor Exercises

1. Basic Contraction This is the foundation of any Kegel routine. Here’s how it works: Inhale and fully relax your pelvic floor muscles. As you exhale, gently squeeze and lift those muscles. This basic contraction is all about timing your breath with your muscle engagement. It’s a great starting point for learning how to Master Your Kegels.
2. Prolonged Hold Next, we work on endurance. Can you hold a Kegel for longer periods of time? For this exercise, you’ll squeeze your pelvic floor muscles to around 50-75% of your maximum strength. Hold it as long as you can until you lose about 50% of control. This helps build endurance, which is especially important for bladder control and overall pelvic floor health.
3. Power Jumps (Quick Flicks) The third type of Kegel focuses on power and quick contractions. You’ll squeeze and relax your pelvic floor muscles repeatedly. Sometimes, you’ll aim to see how many contractions you can do in 10 seconds. Other times, it’s about maintaining the quality of each contraction. This exercise is great for developing quick responses in your pelvic floor—helpful for things like sneezing or laughing without leakage.

Why These Kegel Variations Matter

Each of these 3 essential pelvic floor exercises plays a unique role in strengthening your pelvic floor. Basic contractions help you learn control, prolonged holds build stamina, and power jumps increase the responsiveness of your muscles. Mastering Kegels means being able to use all three types of exercises in your routine, depending on what your pelvic floor needs.

Take Control of Your Pelvic Floor Health

By incorporating these Kegel variations into your daily routine, you’ll be well on your way to Mastering Kegels and addressing common pelvic floor issues like incontinence and prolapse. Remember, consistency is key. Start slow, work on your technique, and gradually build up strength and endurance.

If you have questions or want more personalized guidance on your Kegel routine, book a FREE Phone Consultation. Mastering Kegels is just the beginning of your journey to a healthier pelvic floor!