Kegels

About the movement

A pelvic floor exercise that strengthens the muscles supporting your bladder and uterus. Kegels help with bladder control and recovery after childbirth, and they are as important as any other core work.

How to do it

1. 1

   Empty your bladder first. Sit or lie down with your knees slightly apart.

2. 2

   Tighten the pelvic floor muscles as if you are stopping the flow of urine, drawing them up and in.

3. 3

   Hold the contraction for 3 to 5 seconds while breathing normally.

4. 4

   Relax fully for 3 to 5 seconds before the next rep.

Form tips

• •Do not hold your breath, squeeze your abs, or clench your glutes and thighs.
• •Practice a few sets through the day rather than one long session.
• •If you are pregnant, postpartum, or have pelvic pain, check with a doctor or physio before starting.