Fitness Friday: Kegel Exercises
It’s Fitness Friday! Don’t have time to work out? Kegel exercises can be done anywhere, anytime! Melinda and Elizabeth of Baby Boot Camp Los Angeles (Culver City and Marina Del Rey) offer some advice:
Q. What are Kegel exercises and how often should I do them?
Before getting started you need to understand that Kegels are the name of an exercise, not a muscle group. Kegels strengthen the pelvic floor muscles. The pelvic floor muscles stretch from across the bony pelvis and are shaped like a hammock. They support the pelvic organs and abdominal contents.
During pregnancy and after childbirth these muscles weaken. Weakening of the pelvic floor muscles cause urinary stress.
Kegel exercises involve contracting the pelvic floor muscles.
To do a basic Kegel, squeeze and release the pelvic floor muscles. Visualize stopping the flow of urine; however to not practice stopping your flow of urine, while going to the bathroom. Start Kegels gradually and increase repetitions over time. When you are able to a 10 basic Kegels, try holding the Kegel for 10 seconds and repeat 10 times.
Once you feel comfortable performing your Kegels, start incorporating them into daily life. For example, while you are driving, watching television, cooking dinner, or reading a book.