Fitness expert recommends one 5-second exercise every woman should perform daily

Between completing work hours, doing household chores and spending time with family, there's not much of the day left for a woman to herself. Thus, the trending self-care activities of going to the gym or self-journaling can only be done when the rest of the world is asleep. In the midst of this unending list of checking off tasks, your physical and mental health are compromised the most, leaving you vulnerable to a variety of diseases and conditions.

If you thought the solution could only come in the form of finally hitting the gym, then a fitness coach viral on Instagram has just the solution you need. Lifestyle and fitness coach Luke Coutinho shared a simple 5-second exercise that he suggests every woman should know and do.

The 5-second exercise you must know
"Imagine you are trying to pee, and I tell you to stop peeing mid-way. Try that. Which muscles did you clench?" began Coutinho in his video that has gained 5.1K likes on the social media platform.

"If you did that right now you just did a kegel exercise. Extremely powerful for your pelvic floor, your pelvic muscles, supports your bladder, supports your uterus and your rectum," he said.

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Why should you do Kegel exercises ?
According to the fitness coach, these exercises are more than just physical training. "Kegels increase the blood flow to the pelvic region which helps with urine incontinence, nighttime frequent urination and a weak bladder."

Another benefit of the exercise is for women who have delivered a baby. Post-childbirth, the vaginal walls can become weaker if you've had a natural delivery and doing Kegel exercises can help strengthen these vaginal muscles.

"Pelvic organ prolapse is very common, it is very common for a woman to have a bladder or pelvic prolapse," explained the coach. Doing Kegel exercises strengthens the pelvic floor and the entire area that holds the bladder, uterus and rectum.

How to do this 5-minute Kegel exercise?
Well, according to the coach, you must clench the way you do when you want to stop or control peeing. He suggested doing these gentle clenches in 3 sets twice a day.

Begin by clenching for five seconds and relaxing for five seconds, with each set having 10 counts. As your physical capacity improves, you can extend the holding time to 15 seconds or more.

Who should not perform this exercise?
Not every exercise tip on the internet is for everyone and thankfully, the coach has shared who must not perform this exercise.

Women with chronic pelvic pain, severe prolapse or certain neurological conditions should consult a professional before doing this exercise. Additionally, it is important to note that over-clenching can cause tension, pain, constipation or hip discomfort which is why it is important to balance the exercise with relaxation.

Should you follow the coach's advice?
Kegel exercises were first described by Arnold Kegel in 1948 for pelvic floor muscle strengthening. The doctor's study showed that these exercises could help prevent cystocele, rectocele, and urinary stress incontinence, as mentioned by the coach.

According to a 2023 study published in StatPearls, Kegel exercises remain the most popular treatments for pelvic floor weakness as they are easily implementable in the daily routine. These exercises do help with urinary incontinence which is the involuntary leakage of urine, prolapse which is when pelvic organs enter into abnormal positions and sexual satisfaction during intercourse.

Thus, adding this 5-minute exercise to your daily routine could actually do wonders for your pelvic and overall health.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.