Can You Do Kegels in a Grocery Store?
Who knew standing in line at the grocery store could be so much fun! Did you know you can kegel your way to a stronger core while you wait?
The pelvic floor is the foundation of the core and it needs exercise just like any other muscle in your body. Working the core from the inside out will build a stronger foundation to allow for progressively challenging exercise.
What are kegel exercises?
Kegel exercises are designed to strengthen your pelvic floor muscles. The muscles that support your uterus, bladder, small intestine, and rectum. Kegels don’t just help keep them fit, they can help you avoid or improve those feared bladder leaks too.
How To Perform Kegel Exercises Anywhere?
Kegel exercises are often prescribed but rarely taught, and that is a big reason why women don't do them OR try them. If they do try them, studies show that the majority of women do them incorrectly and so they think they don't work.
You can do kegels anywhere - in line at the bank or coffee shop or even at the grocery store! You need to know how to perform them properly to get the most benefit from the exercise and avoid any complications.
You first need to stand with the rib cage over the pelvis and the pelvis over the space between your ankles. There will be a gentle curve in your low back with your pubic joint and hip bones in the same plane - this is a neutral pelvis. Inhale and imagine blossoming your vulva. Imagine the 4 attachment points of the pelvic floor (pubic joint, tailbone and 2 sitz bones) expanding away from one another. Now exhale and engage your pelvic floor by imagining sipping a smoothie through a straw with your vagina. Then inhale and blossom your vulva again. Repeat this cycle 10 times, or until it is your turn to pay.
To make it a little more interesting you can inhale and expand, exhale and engage and then while holding the pelvic floor contraction you can wiggle your legs or shimmy back and forth for a few seconds and then inhale and let it go.
Another option while doing the standing kegel is weight transfer, in other words, transfer your weight side to side while exhaling the breath and then inhale and relax.
So remember, when inhaling relax the muscles of your belly, pelvic floor, buttocks, and thighs. When exhaling, tighten your pelvic floor and feel a natural co-contraction of the abdominals. Ensure you don't hold your breath and work up to holding the engagement for 5-10 seconds while continuing to take small breaths.
This is a bit of variety to your kegels while standing in line. Give it a and once you become a seasoned kegeler you can even try doing them while you pay!
Is It Safe To Perform Kegel Exercises Anywhere?
Kegels are safe, but it’s still important to ensure you are doing them correctly. Here’s what to watch out for:
Don’t do Kegels while you pee. The idea is to tighten your muscles like you’re trying to stop peeing, but not to actually do it.
Don’t overdo it. This could lead to straining when you use the bathroom. 3 sets of 10, ten second holds is a good place to start.
Exercise regularly. Just like with other types of exercise, Kegels take practice to get stronger and they work even better when incorporated into full body movement.
There are many things to learn about Kegels and the benefits for a variety of conditions. Feel free to reach out to one of our professionals to answer any questions or for more suggestions and programs available.