Looking for a new challenge? Hoping to mix it up with your Kegel exercise routine with your Kegel Weights? We’ve got just what you need. Check out these advanced exercises to help you add resistance to your pelvic floor workout and take another step towards the results you want!
The first three exercises are variations of a standing Kegel raise, with the final being a modified squat, designed to avoid pressure on your knee. Check out the video above to have Intimate Rose’s certified pelvic floor rehabilitation therapist, Dr. Amanda Olson, guide you through these exercises.
Advanced Exercise 1
- Insert the Kegel weight.
- Stand straight up, feet shoulder width apart.
- Inhale, relax, and then exhale.
- Perform a Kegel and hold for five seconds.
- Inhale and relax again.
- Maintain proper posture throughout, using your hands to steady yourself, if necessary.
This exercise can be repeated ten times.
Advanced Exercise 2
- Insert the Kegel weight.
- Stand straight up, feet shoulder width apart.
- Inhale, relax, and then exhale.
- During the exhale, shift your weight and raise yourself up on the balls of your feet. This will draw the Kegel weight deeper inside. Do a Kegel all the way up and then all the way down, in a controlled drop back to the floor.
- Inhale and relax again.
- Maintain proper posture throughout, using your hands to steady yourself, if necessary.
This exercise can be repeated ten times.
Advanced Exercise 3
- Insert the Kegel weight.
- Stand straight up, feet shoulder width apart.
- Inhale, relax, and then exhale.
- Perform a Kegel.
- While performing the Kegel, lift one leg to the side, about eight inches off the ground. Move your leg from the hip and keep your knee straight, maintaining the Kegel until you slowly bring your leg back down.
- Inhale and relax again.
- Alternate doing this exercise on both the left and right sides.
- Maintain proper posture throughout, using your hands to steady yourself, if necessary.
This exercise can be repeated ten times, on both the left and right side.
Advanced Exercise 4
- Utilize a location where you have access to a railing, bar, or kitchen counter for added stability.
- Insert the Kegel weight.
- Stand straight up, feet shoulder width apart.
- Inhale, relax.
- As you are about to exhale and perform your Kegel, hold onto the railing/bar/counter and press your hips backward and down as if you were about to sit down in a chair. Keep your knees in line with your shoulders and maintain your Kegel all the way down and all the way up.
- Inhale and relax again.
This exercise is an added challenge, as the natural motion of squatting helps to open the pelvic floor and relax the muscles, providing additional resistance for you to maintain your Kegel. It can also be repeated ten times.
Combining these exercises daily will give you an additional resistance and challenge in all the different planes of the body. You can also use the Kegel weight while going for a walk or doing various other exercises, such as lunges, squats, and push-ups, to provide additional resistance and strengthening.
As always, be patient with yourself and your journey. Our team here at Intimate Rose is rooting for you!