Kegel Exercises for Core & Pelvic Health

Kegel exercises strengthen the pelvic floor muscles that support the bladder, uterus, and rectum. Both men and women can benefit from doing them regularly. They are discreet, easy to perform, and can be done anywhere without equipment.

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💡 Benefits of Kegel Exercises

Improve bladder control and reduce risk of incontinence.
Support post-pregnancy recovery for women.
Enhance core stability and posture.
Improve sexual health and function for both men and women.

📖 Step-by-Step Guide

1. Identify the Right Muscles

Try to stop urination mid-flow. The muscles you engage are your pelvic floor muscles.

2. Contract the Muscles

Tighten your pelvic floor muscles and hold the contraction for 3–5 seconds.

3. Relax and Repeat

Release for 5 seconds, then repeat the cycle. Aim for 10–15 reps, 2–3 times per day.

⚠️ Common Mistakes to Avoid

Holding your breath (breathe normally while performing).
Using stomach, thigh, or buttock muscles instead of pelvic floor.
Overdoing it – muscles need rest just like any other group.

✅ Tips for Success

Set reminders on your phone to practice daily.
Start with shorter holds and gradually increase duration.
Do them discreetly while sitting, standing, or lying down.
Combine with other core exercises for better results.