Boost Your Dragon’s Strength with These 6 Kegel Exercises

When it comes to building core strength, enhancing flexibility, and improving pelvic floor health, Kegel exercises are a powerful tool. Whether you’re looking to improve your posture, support your spine, or boost overall strength and endurance, these six Kegel exercises will help you target key areas to unlock your full potential. From strengthening your pelvic muscles to enhancing stability, these exercises are a game-changer in your fitness routine. Here’s a step-by-step guide to help you build your dragon’s strength and achieve better control and performance.

1. Bridge Hip Abduction – 3 Sets of 10-15 Reps

Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your pelvic floor and lift your hips toward the ceiling, forming a straight line from your shoulders to your knees. Once you’ve raised your hips, gently abduct (move outward) your knees, activating your glutes and pelvic muscles. Hold for 2-3 seconds before lowering back down. Repeat for 10-15 reps.

This exercise targets your glutes, inner thighs, and pelvic floor muscles, promoting overall strength and stability in your core.

2. Glute March – 3 Sets of 10-12 Reps per Side

Start in a bridge position with your hips lifted and core engaged. Keeping your hips elevated, march one leg at a time by bringing your knees towards your chest in a controlled manner. As you lift each leg, engage your pelvic floor and glutes to maintain stability in your hips. Alternate legs for 10-12 reps on each side.

The glute march strengthens your glutes, core, and pelvic floor, enhancing stability and endurance.

3. Inner Thigh Pulse – 3 Sets of 15-20 Pulses per Side

For this exercise, start by lying on your back with your legs extended straight out. Place a small exercise ball or cushion between your knees. Squeeze the ball with your inner thighs while keeping your pelvic muscles engaged. Pulse inward 15-20 times, ensuring constant tension in your pelvic floor and thighs throughout the movement.

This pulse works to engage your inner thighs and pelvic floor, building strength and flexibility.

Rest: Take a 30-60 second break to let your body recover before continuing with the next exercise.

4. Pelvic Tilt – 3 Sets of 12-15 Reps

Begin by lying on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, squeezing your glutes and engaging your pelvic floor as you lift. Hold the tilt for 2-3 seconds before lowering your pelvis back down. Repeat for 12-15 reps.

The pelvic tilt is a great exercise for strengthening the pelvic muscles and increasing flexibility in your lower back and hips.

5. Kneeling Hip Thrust – 3 Sets of 10-12 Reps

Start by kneeling on a soft surface with your hands resting on your hips. Keeping your back straight, thrust your hips forward, engaging your glutes and pelvic floor muscles. Squeeze your glutes at the top of the movement and hold for 2-3 seconds before returning to the starting position. Repeat for 10-12 reps.

The kneeling hip thrust targets your glutes, pelvic floor, and lower back muscles, promoting overall core strength and stability.

6. Rocking Frog Stretch – Hold for 20-30 Seconds

End your routine with a stretching exercise to improve flexibility and release tension in your pelvic muscles. Start in a frog position, sitting with your knees wide and feet together. Place your hands on the floor for support, and gently rock back and forth, deepening the stretch with each movement. Hold the stretch for 20-30 seconds, breathing deeply.

The rocking frog stretch helps increase flexibility in your inner thighs and hips, promoting better range of motion and relaxation in your pelvic area.

Conclusion

Incorporating these six Kegel exercises into your fitness routine will help strengthen your pelvic floor muscles, improve core stability, and enhance overall body strength. Whether you’re looking to improve posture, relieve discomfort, or boost your athletic performance, these exercises are effective for anyone looking to take their fitness journey to the next level. Consistency is key, so make sure to practice these exercises regularly to unlock your dragon’s strength and achieve your full potential.

Start incorporating these movements into your routine today, and watch how they transform your body and your strength!