Everything you need to know about doing Kegels
This is all about your pelvic floor and doing effective kegels. We’ve all heard that after having a baby you should be doing your kegels, but do you know if you are doing them correctly, or getting the most out of them? There are THREE parts to doing a kegel, which you’ll practice below.You may have heard to stop the flow of urine–it’s more than that (and don’t actually practice stopping the flow of urine, because that can lead to infection).
Think of your core as a box; the pelvic floor makes up the bottom of the box. Your pelvic floor is all the muscles underneath you from your pubic bone to your tail bone & from sit bone to sit bone.
Let’s begin by relaxing all the muscles first. Start by sitting on an exercise ball or laying down with your feet flat on the floor. Take a deep breath in and allow everything to relax.
Exhale; Try to LIGHTLY squeeze your pubic bone and your tail bone together. Inhale & Relax.
Exhale; LIGHTLY squeeze your sits bones together.
Inhale & Relax.
Exhale; LIGHTLY pull all the muscles up, as if you are lifting a wet towel up through the center of the body.
Inhale & Relax.
Now, on your exhale, combine all three of those contractions together. You should never the squeezing so tight that it becomes hard to breathe.
Don’t get frustrated if you don’t get this the first time through... it takes practice.