pelvic floor·mobility

Kegel contraction

Sit or lie down. Tighten the muscles you'd use to stop urinating mid-flow, hold 5 seconds, release 5 seconds. 10 reps, 3 times a day. The single best exercise for pelvic-floor strength — fixes postpartum + age-related incontinence and improves recovery from prolapse.

Form cues

1Squeeze UP and IN — like lifting a marble
2Glutes, thighs, abs stay RELAXED — isolation is the point
3Breathe normally — no breath-holding

Common mistakes

Squeezing glutes or thighs instead (most common mistake)
Practicing during peeing — actually weakens the bladder over time

Contraindications

Skip or modify this move if you have:

pelvic organ prolapse grade 3-4 (kegels can worsen — see pelvic floor PT)

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