4 Kegels A Day To Keep Light Bladder Leakage Away
4 Kegels A Day To Keep Light Bladder Leakage Away
Do you do Kegels everyday? Most of us don’t and it’s not a concern until light bladder leaks creeps in.
Pelvic floor kegels are simple, and what’s really handy about them is that many pelvic floor exercises can be carried out anywhere, without anybody realising what you’re doing. However, it’s important to carry out the exercises correctly, some women struggle to complete them correctly, which will result in poor results. With MEDIballs Secret no exercise is required; the mere presence of the weights starts correct resistance training for the pelvic floor muscles.
Pelvi's exercise routines will make sure you get the most out of your pelvic training with MEDIballs Secret.
1. The Side Lift
Turn onto your left side. Rest your left forearm on the floor so that your elbow is directly beneath your shoulder. Now initially push your shoulder away from your ear to “make yourself big”.
Now pull your navel in towards your spine, i.e. contract the pelvic floor. Maintain this tension and now slowly raise your hip off the floor. Hold this raised position for a few seconds before gradually lowering your hip and relaxing briefly.
Repeat this exercise at least 6 times and then switch sides.
2. Knee Raises
Now raise your knee and press your right hand against the inside of your left knee as you exhale – the pelvic oor and the transverse abdominal muscles will contract. When you inhale, release the tension and repeat the exercise with your right leg.
Repeat at least 10 times per side.
3. Kneeling Exercise
Kneel on the floor with your torso upright. Tense your body to maintain a good erect position (hand behind the head, elbows back, contracted lower back), with your upper (thoracic) spine upright, your sternum raised, and your neck stretched upwards. As you exhale, tilt your entire body slightly backwards (like a “tilting doll”) – your pelvic floor will contract.
4. Bending Exercise
Stand with your legs slightly apart and bent. Prop your hands on your thighs whilst keeping the back straight. Pull your pelvic oor muscles upwards and inwards.
Repeat this exercise at least 8 times.
