🍑 11 Kegel Exercises For Women

Alright, let’s get real for a sec. We talk about glutes, abs, and all the visible muscles, but what about the MVP of our core—the pelvic floor? Yeah, we’re talking Kegels. Sounds a bit… clinical, right? But trust us, these aren’t just for expecting moms or your grandma. Mastering your pelvic floor is like unlocking a secret superpower for everything from preventing leaks to, well, spicing things up in the bedroom. Who knew a few squeezes could do so much? Let’s dive into making these tiny but mighty moves a fun part of your routine.

1. The Classic Squeeze

This is your starting point, darling. Find those muscles you use to stop the flow of urine (but don’t actually do it mid-stream, that’s a no-no). Give them a gentle squeeze, like you’re trying to pick up a blueberry with your lady bits.

Hold that squeeze for a few seconds, really feeling the lift. Then, completely relax. The relaxation is just as important as the squeeze, so don’t skimp on it. This move builds foundational strength.

Pro Tip: Try this lying down first; gravity makes it a bit easier to isolate the muscles without other parts trying to join the party.

It works because it teaches you to identify and engage the correct muscles, setting the stage for all the fancy moves to come.

2. The Quick Flick

Ready for a little speed work? Instead of holding, you’re going for rapid-fire contractions. Think of it like a quick hello and goodbye with your pelvic floor.

Squeeze quickly, release quickly. Repeat this about 10-15 times. It’s all about that snappy response.

Pro Tip: Picture a light switch. Flip it on, flip it off. Fast and efficient.

This exercise boosts muscle endurance and reaction time, which is super helpful for those unexpected coughs or sneezes.

3. The Elevator Ride

Let’s take your pelvic floor on a journey. Imagine your vagina is an elevator shaft with multiple floors. You’re going to lift that elevator slowly, floor by floor.

Squeeze a little for the first floor, then a bit more for the second, and really cinch it for the top floor. Hold at the top, then slowly lower it back down, releasing gradually.

Pro Tip: Don’t forget to breathe! Holding your breath just makes things tense, and we’re aiming for controlled power.

This move develops incredible control and awareness of your pelvic floor’s full range of motion, making it stronger and more flexible.

4. The Breath Sync

Your breath and pelvic floor are besties, whether you know it or not. Let’s get them working together in harmony.

Inhale and let your belly expand, feeling a natural relaxation in your pelvic floor. As you exhale, gently squeeze and lift your pelvic floor upwards.

Pro Tip: Try a “shhhh” sound on your exhale; it naturally engages your deep core and supports the pelvic floor lift.

Synchronizing with your breath deepens the connection between your core and pelvic floor, improving overall stability and function.

5. The Progressive Hold

Time to challenge that staying power. You’ll gradually increase the duration of your squeeze, pushing your muscles just a little further each time.

Start with a 5-second hold, then relax. Next, try 7 seconds, then 10. See how long you can comfortably maintain a strong, steady contraction.

Pro Tip: Set a timer on your phone for a few different intervals. It keeps you honest and helps track progress.

This exercise builds serious endurance, meaning your pelvic floor can hold strong when it really counts, like during a long workout or a laugh attack.

6. The Relaxation Release

Okay, this one might sound counter-intuitive, but fully releasing your pelvic floor is just as crucial as squeezing it. A perpetually tense pelvic floor isn’t a happy one.

After a good squeeze, actively focus on letting go. Imagine your pelvic floor widening and lengthening, completely softening. It’s like a sigh of relief for your insides.

Pro Tip: Place a hand on your lower belly to feel it soften and expand as you relax your pelvic floor.

Mastering relaxation prevents tightness and pain, ensuring your pelvic floor is flexible and responsive, not just strong.

7. The Standing Power-Up

Why only do Kegels while lounging? Life happens standing up! Integrate them into your upright activities.

While you’re waiting for your coffee, standing in line, or brushing your teeth, give those pelvic floor muscles a good squeeze and lift. Hold it, then release.

Pro Tip: Stand with your feet hip-width apart and a slight bend in your knees. This helps maintain good posture and focus.

Practicing Kegels standing prepares your pelvic floor to support you against gravity throughout your daily life, making those movements leak-proof.

8. The Sitting Secret

Hello, desk job warriors! You can totally sneak in some Kegels without anyone being the wiser. It’s your little secret superpower at work.

While sitting at your desk, in the car, or watching TV, gently engage your pelvic floor. Lift and hold, then completely relax. No one will ever know.

Pro Tip: Try to keep your glutes and inner thighs relaxed. This ensures you’re isolating the correct muscles, not just clenching everything.

This method helps you build consistency by integrating Kegels into passive parts of your day, making them a habit without extra effort.

9. The Lying Down Lowdown

For beginners or those days you just need to chill, lying down is your go-to. Gravity is your friend here, making it easier to really focus.

Lie on your back with your knees bent and feet flat on the floor. This position minimizes external muscle interference, letting you zone in on the pelvic floor.

Pro Tip: Place a small pillow under your head for comfort. The more relaxed you are, the better you can connect with your muscles.

Lying down provides the most support, allowing for optimal muscle isolation and a deeper understanding of the movement.

10. The Activity Boost

Your pelvic floor isn’t just for stillness. It’s a key player during movement. Let’s make it work while you work out (or just live life).

Before you lift something heavy, cough, sneeze, or jump, preemptively squeeze and lift your pelvic floor. Release once the action is done.

Pro Tip: Think of it as bracing your core. This protective squeeze becomes second nature with practice.

Activating your pelvic floor during physical activities protects against stress incontinence and strengthens its functional role in supporting your core.

11. The Mind-Body Check-in

Beyond the physical benefits, Kegels are a fantastic way to connect with your body. Use them as a mini meditation or a body scan.

Close your eyes and focus purely on the sensations. Notice the subtle shifts, the different muscles involved, and how your body responds. It’s a moment of mindful self-care.

Pro Tip: Pair this with a calming essential oil or a quiet moment to truly deepen the connection.

This practice fosters a greater sense of body awareness and self-connection, turning a simple exercise into a powerful tool for well-being.

Conclusion

So there you have it, eleven glorious ways to give your pelvic floor the love and attention it deserves. Who knew strengthening your nether regions could be so… empowering? Remember, consistency is key, so find what works for you and make it a regular thing. Your future self (and maybe even your future sex life) will totally thank you. Go forth and squeeze, my friend!