Kegel Pelvic Floor Exercises

By performing Kegel pelvic floor exercises daily, individuals will experience improved urinary incontinence, blood flow to the pelvic region, enhanced muscle tone, flatter abs, and increased control.

Step #1: Kegel Pelvic Floor Exercises – Kegels

The benefits of kegel exercises are endless… the issue is remembering to do them daily!

Subscribe to Kegel Reminder, a daily text message at 9am and 5pm reminding you to do your kegel exercises!

Kegel exercises for women and men strengthen your pelvic floor muscles. These exercises involve contracting and relaxing the muscles used to control urination.

How to Kegel

Pretend you are stopping your urination midstream… that “flex” is your pelvic floor muscles doing a “kegel” or “kegeling”. You can kegel anywhere! I do mine while sitting at my office desk in the morning and evening.

Best Kegel Exercises

Twice per day (9am and 5pm) perform 2 Kegel exercises.

  • First, perform 100, 1-second sets of kegels.
  • Second, perform 10, 10-second hold sets of Kegels (yes, hold that flex contraction for 10 seconds!)

Here’s what your morning and evening, inconspicuous, Kegel Reminder text messages look like:

Urinary Incontinence + Bladder Leakage Kegel exercises for women men - Kegel Pelvic Floor Exercises

Step #2: Kegel Pelvic Floor Exercises – Bridging

Perform 3 sets of 15 bridges while kegeling. Do this exercise first thing when you wake up in the morning (on a yoga mat, rug, or right in your bed).

Watch the Kegel Pelvic Floor Bridging exercise tutorial video below: