Kegels: The Secret Weapon for Better Racing Performance

If you spend hours strapped into a cockpit, you’ve probably heard the word "kegels" tossed around in fitness circles. But did you know they can actually make you a stronger, more focused driver? Let’s break down why these simple pelvic floor moves matter on the track and how you can add them to your training routine.

Why kegels matter for racers

First, kegels strengthen the muscles that support your lower back and core. A solid core helps you hold the steering wheel steady during high‑G turns and reduces fatigue on long races. Second, a strong pelvic floor improves blood flow to the hips and legs, which translates to sharper reflexes when you need to shift gears or brake on a dime.

Third, many drivers report better concentration after regular kegels. The exercises force you to focus on muscle tension and release, a mental habit that mirrors the concentration required at 200 mph. Finally, a healthy pelvic floor can prevent issues like urinary leakage, a common but often hidden problem for athletes who hydrate heavily.

How to do kegels correctly

Start by finding the right muscles. The easiest trick is to stop mid‑stream while you’re peeing – those are the muscles you’ll be working. Once you’ve identified them, sit or lie down, relax your thighs, and tighten the pelvic floor for a count of three.

Hold the squeeze for three seconds, then release for three seconds. That’s one rep. Aim for 10 reps, three times a day. As you get comfortable, increase the hold to five seconds and add a few more reps.

Remember: don’t clench your buttocks, abdomen, or thighs. The only muscles that should work are the ones you use to pause your flow. If you feel pain, you’re probably over‑tightening – back off a bit and focus on a gentle, steady pull.

To make it a habit, tie kegels to something you already do—like checking your mirrors or before each practice lap. The more you pair the exercise with a routine action, the easier it becomes to remember.

Incorporating kegels into your fitness plan doesn’t require extra equipment or a gym membership. All you need is a few minutes and a little focus, and you’ll start feeling the benefits on the track within weeks.

So next time you’re prepping for a race weekend, add a quick kegel session to your pre‑race ritual. Your core will be tighter, your mind sharper, and your body will thank you when the finish line comes into view.