Before going into any of the videos directed for strengthening the hip region, doing the Kegel exercises should be focused on first and foremost, as it will help along with the video exercises. Kegel exercise is meant to help prevent or control urinary incontinence and other pelvic floor problems.
Learning how to control your pelvic floor muscles such as how to contract and relax them can be a bit challenging because it literally takes some concentration. How do you pinpoint those muscles? Here are a few tips to get you started in the right direction.
1) Finding and identifying the right muscles for the pelvic floor. If you are able to stop urination in midstream you have identified your pelvic floor muscles.
2) Make sure your bladder is fully empty before doing the Kegel exercise. Start by lying on your back. Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for five seconds, counts as 1 rep. Repeat for a total of 5 reps. The stronger and more controlled you feel in your pelvic muscles, the longer you can hold , increasing the count to ultimately 10 seconds.
3) As mentioned earlier, it takes concentration with this exercise, so maintain your focus. For the best results for this particular exercise, focus on tightening ONLY your pelvic floor muscles. That means exclude tightening the muscles in your abdomen, thighs or glutes. Avoid holding your breathe during the exercise. Another way to help avoid holding the breath, I tell clients to softly count out their reps. “One, one thousand, Two one thousand”…etc”
**The only time a new exercise should be introduced/transitioned into is when the current exercise is mastered. You know when you have mastered that exercise when YOU can control that exercise and the intended muscle(s).