Examples of Pelvic Floor Exercises

Pelvic floor, or Kegel muscles, rest like a hammock underneath the bladder and uterus, and because these muscles weaken as we get older, it's especially important to strengthen them. When you have strong pelvic floor muscles, you'll experience a better sex life, help prepare the body for the birthing process, and improve bladder control.

To locate your pelvic floor muscles, imagine the muscles you engage when you are holding the urge to go to the bathroom. To practice working your PC or Kegel muscles, work on lifting these muscles internally and upward, like an elevator, rather than pushing them down and out. We reached out to Crunch fitness instructor Michelle Opperman, who is trained in KAMA Movement, to learn three important exercises to work the pelvic floor. Michelle shows us three types of butterfly exercises, or Kegel exercises, with corresponding KAMA movements, but feel free to mix and match, or try practicing the butterfly exercises alone and gradually integrate them into the KAMA movements.