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IN PHOTOS: Step-by-step guide to performing Kegels for pelvic health

Updated On: 10 December, 2023 07:22 PM IST | Editor

Kegel refers to clench-and-release exercises meant to strengthen pelvic muscles. They play a crucial role in firming up the uterus, bladder, small intestine and rectum to prevent pelvic floor dysfunction

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Image for representational purposes only. Photo Courtesy: iStock

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Image for representational purposes only. Photo Courtesy: iStock
Choose your positionBegin by lying on your back to familiarise yourself with contracting the pelvic floor muscles. Once comfortable, practice the exercises while sitting and standing

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Choose your position
Begin by lying on your back to familiarise yourself with contracting the pelvic floor muscles. Once comfortable, practice the exercises while sitting and standing

Contract and relaxContract your pelvic floor muscles for 3 to 5 seconds, then relax for an equal duration. Repeat this contract/relax cycle 10 times. Ensure that other muscles, such as the abdomen, legs, or buttocks, remain relaxed. Detect any unwanted abdominal action by gently placing a hand on your belly

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Contract and relax
Contract your pelvic floor muscles for 3 to 5 seconds, then relax for an equal duration. Repeat this contract/relax cycle 10 times. Ensure that other muscles, such as the abdomen, legs, or buttocks, remain relaxed. Detect any unwanted abdominal action by gently placing a hand on your belly

Extend the timeGradually increase the duration of both contractions and relaxations. Progress to 10-second cycles, focusing on controlled and deliberate movements

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Extend the time
Gradually increase the duration of both contractions and relaxations. Progress to 10-second cycles, focusing on controlled and deliberate movements

Aim highStrive to incorporate at least 30 to 40 Kegel exercises into your daily routine. Distribute them throughout the day rather than performing them all at once. These inconspicuous exercises can be seamlessly integrated into moments like waiting at a stoplight, riding an elevator or standing in a grocery line

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Aim high
Strive to incorporate at least 30 to 40 Kegel exercises into your daily routine. Distribute them throughout the day rather than performing them all at once. These inconspicuous exercises can be seamlessly integrated into moments like waiting at a stoplight, riding an elevator or standing in a grocery line

DiversifyEnhance your routine by incorporating short, 2 to 3 second contractions and releases, often referred to as "quick flicks." This variation adds diversity to your pelvic floor muscle training

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Diversify
Enhance your routine by incorporating short, 2 to 3 second contractions and releases, often referred to as "quick flicks." This variation adds diversity to your pelvic floor muscle training

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