Kegel Tricks and Tips

As a trainer and mom, kegels are very close to my heart (not physically, but emotionally). This muscle needs to be tightened and toned for prenatal, postnatal and beyond. Pelvic floor muscles are just like other muscles: exercise makes them stronger, and kegels are an exercise that you can begin at any age or fitness level. The muscles in your pelvis attach to the front, back and sides of the pelvic bone. The two most important muscles in postnatal recovery are the transverse abdominus (the sling muscles that held your baby in your belly as you grew) and the kegels. In order to engage your kegels, you must engage your transverse, so it’s a win-win when you practice your kegels.

1. Find your kegel muscles: try to stop the flow of urine while sitting on a toilet.
2. Sitting or standing, contract the pelvic floor and count to 10. This will be very difficult at first. Like any muscle, the more you do it the stronger you will get.
3. HOLD after counting to 10, then gradually release your kegels to a count of 10 (now this is tough!).
4. Think of your pelvic floor as an elevator. Contract the muscles, moving from the first floor to the second, leading up to six. Hold the contraction for as long as you can without ‘dropping’ your kegels. If you drop them, pick them back up, and then release the elevator down, counting backwards from six.
5. Repeat frequently. Up to 10 times a day if you can remember.
6. Relax your jaw, shoulders, glutes and quads. Do not hold your breath.
7. Remember…nobody knows you are doing your kegels. Imagine being so savvy, that no one is aware you are actually doing a complete perineal workout right in front of them!

Remembering to work on your kegels can be challenging, so make a daily schedule that includes time for them. Make sure taking care of you doesn’t fall off the list in 2010.