7 Kegel Exercises To Do While Watching TV

Kegel exercises strengthen the pelvic floor muscles, improve bladder control, and enhance core stability. The best part? You can do them while relaxing on the couch! Here are seven Kegel exercises you can easily do while watching TV.

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Perks of Doing Kegel Exercises

• Convenience: No extra time is needed—just do them while relaxing.
• Improves Bladder Control: Helps prevent leaks and strengthens pelvic muscles.
• Enhances Core Strength: Supports lower back and posture.
• Boosts Intimate Health: Increases muscle control and sensitivity.
• Aids Postpartum Recovery: Strengthens weakened pelvic muscles after childbirth.
• Reduces Risk of Prolapse: Helps keep pelvic organs in place.
• Promotes Relaxation: Engaging in deep breathing with Kegels can relieve stress.

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Why Kegel Exercises Matter

• Strengthen pelvic floor muscles
• Improve bladder control
• Enhance core stability
• Support better posture
• Improve intimate health

Workout Plan Overview

• Frequency: 3-4 times per week
• Reps: 10-15 per set
• Sets: 3 per exercise
• Rest Between Sets: 30 seconds

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1. Basic Kegels

• How to Do It:
  1. Sit or lie down in a comfortable position.
  2. Squeeze your pelvic floor muscles as if stopping urine flow.
  3. Hold for 5 seconds, then release.
  4. Repeat for 10-15 reps.
• Tip: Avoid holding your breath—breathe normally.

2. Quick Squeeze Kegels

• How to Do It:
  1. Contract your pelvic muscles quickly and release.
  2. Do 10-15 reps.
  3. Rest for 30 seconds, then repeat.
• Tip: Focus on controlled movements, not speed.

3. Elevator Kegels

• How to Do It:
  1. Imagine your pelvic muscles as an elevator moving up floor by floor.
  2. Contract lightly at the first “floor,” then more at the second, and fully at the third.
  3. Slowly release back down.
  4. Repeat 10 times.
• Tip: Engage your lower abs for better control.

4. Bridge Kegels

• How to Do It:
  1. Lie on your back with your knees bent and feet flat.
  2. Lift your hips into a bridge position.
  3. Squeeze your pelvic floor muscles and hold for 5 seconds.
  4. Lower down and repeat.
• Tip: Engage your glutes and core for added benefits.

5. Seated Kegels

• How to Do It:
  1. Sit upright on the couch with feet flat on the floor.
  2. Contract your pelvic muscles and hold for 5-10 seconds.
  3. Release and repeat for 10-15 reps.
• Tip: Maintain good posture throughout.

6. Side-Lying Kegels

• How to Do It:
  1. Lie on your side with your knees slightly bent.
  2. Contract and hold your pelvic floor muscles.
  3. Release and repeat for 10 reps per side.
• Tip: Keep your hips aligned and avoid tensing your thighs.

7. Reverse Kegels

• How to Do It:
  1. Instead of contracting, gently push your pelvic muscles downward.
  2. Hold for 5 seconds, then release.
  3. Repeat for 10 reps.
• Tip: Focus on deep breathing and relaxation.

Stay consistent, and you’ll soon experience the benefits of these simple yet effective Kegel exercises—even while enjoying your favorite TV shows!

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Frequently Asked Questions (FAQs)