How To Perform A Kegel Correctly: Day 4

Beginning positions of hips elevated by pillows (Gravity Assisted)

Beginning positions of hips elevated by pillows (Gravity Assisted)

Today is all about positions. There are so many positions that you can do a Kegel in. But girl, did you know so many of us are actually doing a Kegel incorrectly? Yes, we are!! Crazy right!? This is why I am spending so many days educating on this. The Kegel is a squeeze and lift type of exercise and is best described in previous posts.

When performing a Kegel correctly, no one should know you are doing them because you are contracting the muscles INSIDE the pelvis and not your thighs, belly, butt etc.

Flat on your back

Flat on your back

And the cool thing is, these muscles SHOULD move with your regular movements. So once you get a feel for how to do them in the following positions, you can progress on to activities of movement and see how you can contract and control the muscles with breath. For example, when you are getting up from the kitchen chair at dinner and sitting with good posture of course, exhale and pick up your blueberry.

Feel free to practice this exercise:

All 4s

All 4s

  • on you back (head elevated if you are pregnant)

  • back with hips elevated (pillow under your pelvis)

  • on all 4s (hands and knees)

  • sitting

  • sitting and leaning forward

  • standing

  • with movement from sit to stand. 

It is harder to do with some exercises more than others.  For instance, lying on your back is easier because gravity is not pulling the pelvic floor down. Sitting is a little harder and then standing is harder to perform kegels in than sitting.

Start with the first bullet point and work you way down the list practicing the “wink”, “nod”, front to back, Side to side etc in all the positions. Make sure you can feel the lift up and the control of putting the muscles back down.

Keep me posted on how things are going!!

Kegels sitting up tall

Kegels sitting up tall

Kegels sitting and leaning forward

Kegels sitting and leaning forward

Xoxo-Amanda

Kegels in Standing and kegels when moving from sit to stand

Kegels in Standing and kegels when moving from sit to stand