Strengthen your plevic floor: 5 effective kegel exercises for women

Kegel exercises are one of the most effective ways to target and strengthen the pelvic floor muscles. Here's a step-by-step guide to performing kegel exercises.

Incorporating these pelvic floor exercises into your regular fitness routine can significantly improve pelvic health. Consistency is key - aim to perform these exercises 2-3 times a week for optimal results.

Strengthening your pelvic floor helps prevent common issues and promotes overall wellness and a higher quality of life.

Tighten and relax your pelvic floor muscles while sitting or lying down. 

Kegel exercises

Squats are excellent for working the muscles in the lower body. Stand with your feet shoulder-width apart, lower your body, and engage your pelvic floor muscles.  

Inhale and lift your hips towards the ceiling, holding for 10–15 seconds. 

Hip Lifts

Pelvic tilts help strengthen your lower back and abdominal muscles, contributing to pelvic floor stability.

Pelvic tilts 

The bird-dog exercise activates multiple muscle groups, including the pelvic floor. 

Bird Dog

This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion.