Pelvic Floor Strengthening: A Daily Exercise Guide

Kegel exercises are designed to strengthen the pelvic floor muscles using a variety of pelvic floor exercises. 

Basic Pelvic Floor Contraction (Kegels)

Position: Sit, stand, or lie down comfortably with your knees slightly apart.
Action: Contract the pelvic floor muscles, as if you're trying to stop the urine flow or prevent passing gas.  Imagine you're lifting and holding these muscles inward and upward.
Breathing: Continue to breathe normally; avoid holding your breath.
Hold: Maintain the contraction for 5 seconds.
Release: Gently relax the muscles and rest for 5 seconds.
Repetitions: Perform 10 repetitions three times daily (morning, afternoon, and evening).

Endurance Hold

Endurance holds build muscular endurance and sustained support.

Action: Contract the pelvic floor and hold for 10 seconds, maintaining steady, natural breathing.
Release: Relax completely for 10 seconds.
Repetitions: Do 5 repetitions, 1–2 times daily.

Quick Flicks (Fast Contractions)

Quick Flicks enhance the fast-twitch muscle response for sudden pressure changes like coughing or sneezing.

Action: Quickly contract and lift the pelvic floor muscles, then release immediately.
Speed: Each contraction should last 1 second.
Repetitions: Perform 10–15 rapid contractions in a row.
Rest: Rest for 30 seconds between sets if doing more than one.

Advanced Coordination Exercise

Advanced co-ordination exercises such as the Elevator Technique improve control and precision of contractions.

Action: Imagine your pelvic floor has floors like an elevator.Slowly contract the muscles up to the "first floor," pause, then continue to "second floor," and so on to the maximum you can comfortably reach (typically 3–4 levels). Slowly lower them back down floor by floor.
Repetitions: Perform 5–7 times..

Functional Integration Exercise

Engage your pelvic floor during everyday activities like lifting a heavy object, coughing or sneezing. Tip: Practice contracting just before and during the activity.