Once you master the basic Kegel, you can try variations to challenge your muscles further. One popular variation is the 'elevator,' where you gradually contract and release the muscles in stages. You can also vary your position, performing Kegels while lying down, sitting, or standing to engage the muscles in different ways.
Advancing Your Pelvic Floor Workout
Introducing variations keeps your workout effective and prevents plateaus. By changing the duration, intensity, and position of your contractions, you build both endurance and fast-twitch muscle fibers in your pelvic floor. This comprehensive approach ensures your muscles are prepared to provide support during various daily activities, from lifting to laughing.