Did you know that kegel exercises are not only beneficial for your bladder, but also for your overall health? Whether you are a man or a woman, kegel exercises can help improve control over your pelvic floor muscles and contribute to a better quality of life. In this blog, we will share specific exercises for both men and women, along with useful tips to make kegel exercises part of your daily routine.
Would you like to understand why pelvic floor training is so important first? Then read our blog about the best way to train your pelvic floor muscles.
What are kegel exercises?
Kegel exercises, also known as pelvic floor exercises, are designed to strengthen the muscles that support the bladder, uterus (for women), and intestines. They were originally developed to help women restore their pelvic floor muscles after childbirth, but have since been recognised as valuable for men as well.
How to perform kegel exercises
Tips and tricks for kegel exercises:
- Identify the right muscles: Try to stop urination midstream while you’re peeing. The muscles you tighten to do this are your pelvic floor muscles.
- Correct execution: Tighten these muscles for three to five seconds, then relax them. Repeat this 10 times. Make sure not to tense your abdominal, buttock, or thigh muscles.
- Breathing techniques: Keep breathing calmly and avoid holding your breath during the exercises.
Common mistakes
- Tightening the wrong muscles, such as the abdominal or buttock muscles.
- Pushing too hard, which can cause tension in other parts of the body.
- Irregular breathing, which can reduce the effectiveness of the exercises.
The best kegel exercises for men and women
Basic contractions:
- Tighten your pelvic floor muscles and hold the tension for 3 to 5 seconds.
- Completely relax the muscles for 3 to 5 seconds.
- Repeat this 10 times.
Quick contractions:
- Tighten the pelvic floor muscles quickly and strongly.
- Relax immediately.
- Repeat this 10 to 20 times in a row.
Long contractions:
- Tighten your pelvic floor muscles and hold the tension for 10 seconds.
- Completely relax the muscles for 10 seconds.
- Repeat this 5 times.
Advanced kegel exercises
Step kegels:
- Slowly tighten your pelvic floor muscles in stages, as if you are climbing stairs.
- Tighten a little, hold, tighten a bit more, hold again, and so on until you reach maximum tension.
- Relax the muscles in the same way, step by step.
Pelvic floor and core:
- Combine your kegel exercises with core workouts such as hip bridges or planks.
- While doing a hip bridge, tighten your pelvic floor muscles and hold them throughout the exercise. For extra variation, you can also use a resistance band during your glute bridges or core exercises.
Extra challenge
- Consider using kegel devices or balls for extra resistance and a more intense workout. Start with light weights and gradually increase resistance as you get stronger.
- Perform the kegel exercises while standing for an added challenge. This helps strengthen your muscles in a functional position that you use in daily life.
Would you like to know how to build a complete routine? Then check out the best exercises for your abs, buttocks, and legs.
Kegel exercises during pregnancy
Kegel exercises are very important during pregnancy as they help support the growing uterus and reduce pregnancy-related discomfort. Strong pelvic floor muscles can help prevent urinary incontinence, a common problem during pregnancy. Moreover, kegel exercises prepare your muscles for childbirth, reducing the risk of tearing or other complications, allowing you to recover more quickly and resume daily activities. It is therefore highly recommended to include kegel exercises in your daily routine during pregnancy.
Strong pelvic floor with ProFit Gym
Kegel exercises offer numerous benefits for both men and women. By making these simple yet effective exercises part of your daily routine, your life becomes much easier. Start doing kegel exercises today and experience their positive impact on your body.
Contact us today via this page or check out our memberships to work together with our coaches on building a strong pelvic floor and a healthy body.
