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Kegel exercises are used to build the muscle of the pelvic floor. Kegel exercises can not only assist avoid urine leakage, but they can also help prevent the unintentional passing of poop or gas, as well as boost sexual orgasms. This can happen as a result of pregnancy and childbirth, as well as aging, weight gain, and other issues.
Practice Kegel Exercises
Kegels are a simple and effective workout that almost all women may do to increase their pelvic floor muscle strength considerably.
Kegels are simply repeated contractions of the pelvic floor muscles. These workouts don’t require any special instruments and can be performed wherever. It’s as simple as finding the proper muscles, tightening, holding, releasing, resting, and repeating.
Kegel exercises involve elevating and holding your pelvic floor muscles before relaxing them. Lifting and holding for three seconds, then resting for three seconds, is a good place to start. This would be one set if you did it 10 times in a row.
The Kegel exercises can be performed while lying down, sitting, or standing. If your pelvic muscles are poor, start by doing them while lying down. Starting the workout regimen with a few minutes every morning and again before bedtime is a smart idea.
Finding Pelvic floor muscle
It’s easy to locate your pelvic floor muscles. When you’re in the bathroom, try to stop the flow of your urine. Only do that until you get a sense of how it feels.
You can also put your finger in your vaginal canal and tighten the muscles around it. You will feel a squeezing sensation around your finger. Whenever you try these activities, the muscles that feel like they’re ‘lifting’ inside of you are the same ones that Kegel exercises improve.
Mastering Kegel Exercises: A Complete Guide and Their Advantages
Kegel exercises, named after Dr. Arnold Kegel who developed them in the 1940s, are pelvic floor exercises designed to strengthen the muscles that support the uterus, bladder, small intestine, and rectum. These exercises are beneficial for both men and women and offer a range of advantages from improved bladder control to enhanced sexual health. Let’s delve into how to perform Kegel exercises effectively and explore their numerous benefits:
How to Perform Kegel Exercises
- Identify the Right Muscles:
- To locate your pelvic floor muscles, imagine stopping the flow of urine midstream. The muscles you engage to do this are your pelvic floor muscles.
- Find a Comfortable Position:
- You can perform Kegel exercises lying down, sitting, or standing. Choose a position where you can easily isolate and contract your pelvic floor muscles.
- Contract and Hold:
- Squeeze your pelvic floor muscles and hold the contraction for 5 seconds initially. Gradually increase the hold time up to 10 seconds as you build strength.
- Relax:
- Release the contraction slowly and rest for 5-10 seconds between each repetition.
- Repeat Regularly:
- Aim for 10-15 repetitions per session, at least 3 times a day. Consistency is key to seeing improvement in muscle tone and strength.
Advantages of Kegel Exercises
- Improved Bladder Control:
- Strengthening the pelvic floor muscles can help prevent or reduce urinary incontinence, especially in women who experience stress incontinence (leakage when coughing, laughing, or exercising).
- Enhanced Sexual Health:
- Strong pelvic floor muscles can lead to improved sexual sensation and orgasm intensity for both men and women.
- Women may experience increased vaginal tone, which can enhance arousal and improve vaginal lubrication.
- Support During Pregnancy and Postpartum:
- Performing Kegel exercises during pregnancy can help prepare the pelvic floor for childbirth and aid in postpartum recovery.
- They can reduce the risk of urinary incontinence and pelvic organ prolapse post childbirth.
- Prevention of Pelvic Organ Prolapse:
- Pelvic organ prolapse occurs when pelvic organs, such as the bladder, uterus, or rectum, descend into the vagina due to weakened pelvic floor muscles. Kegel exercises can help prevent or delay this condition.
- Enhanced Bowel Function:
- Strengthening the pelvic floor muscles can improve bowel control and reduce symptoms of fecal incontinence.
- Non-Invasive Treatment Option:
- Kegel exercises are a natural and non-invasive way to strengthen pelvic floor muscles without the need for medications or surgery.
Tips for Success
- Consistency: Incorporate Kegel exercises into your daily routine for optimal results.
- Progress Gradually: Start with shorter hold times and gradually increase the duration as your muscles strengthen.
- Use Supportive Resources: Apps, pelvic floor trainers, or consultations with a pelvic floor physical therapist can provide guidance and motivation.
Kegel exercises offer numerous benefits beyond just strengthening pelvic floor muscles. They can improve bladder control, enhance sexual health, support pregnancy and postpartum recovery, and prevent pelvic organ prolapse and bowel issues. By learning to perform Kegel exercises correctly and incorporating them into your regular routine, you can promote overall pelvic health and well-being. Start practicing Kegels today and experience the positive impact on your body and quality of life!
