Are you new to the world of pelvic floor exercises and looking for guidance on how to begin? You're in the right place! Beginner kegel exercises are an excellent starting point for strengthening your pelvic floor muscles and improving overall health. In this comprehensive guide, we will delve into the what, why, and how of kegel exercises for beginners. Say goodbye to pelvic floor weakness, and hello to a more confident and healthy you!
What are kegel exercises?
kegel exercises, also known as pelvic floor muscle exercises, were developed by Dr. Arnold Kegel in the 1940s to help women who experienced urinary incontinence after childbirth. Since then, Kegels have gained popularity for their numerous health benefits for both men and women, including improving bladder control, sexual function, core strength, and supporting a healthy pregnancy and childbirth.
Why should I do kegel exercises?
Regardless of your gender, age, or fitness level, having a strong pelvic floor offers various benefits, such as:
- Preventing or reducing incontinence and associated symptoms
- Improving sexual function and pleasure
- Supporting a healthy pregnancy and childbirth for women
- Alleviating pelvic pain and pressure for both men and women
- Enhancing core stability and posture
Find and feel your pelvic floor muscles
Before you start doing kegel exercises, it's essential to locate and feel your pelvic floor muscles to ensure you are engaging them correctly. Here's a simple method to help you identify them:
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- While sitting or lying down, relax your body and breathe gently.
- Imagine you are trying to stop the flow of urine or prevent yourself from passing gas. The muscles you feel contract are your pelvic floor muscles. Do not actually engage in stopping urine flow, as this can cause harm if done frequently.
- Relax the muscles and practice contracting and releasing them a few times to familiarize yourself with the sensation.
Beginner kegel exercises
Now that you have located your pelvic floor muscles, you can begin practicing kegel exercises:
- Choose a comfortable position – you can do Kegels while sitting, standing, or lying down.
- Take a deep breath and, as you exhale, gently contract your pelvic floor muscles.
- Hold the contraction for 3-5 seconds, then relax for the same amount of time.
- Repeat this process 10-15 times per session, performing 2-3 sessions per day.
- Gradually increase the duration of the contraction and relaxation phases as you become more proficient.
- Remember to breathe normally and avoid engaging your abdominal or buttock muscles during the exercises.
Beginner kegel exercises Example:
Imagine you are preparing to begin your journey with kegel exercises:
- You start by finding a quiet and comfortable space to practice.
- Position yourself on a chair or a yoga mat, taking a few deep breaths to relax.
- You locate and engage your pelvic floor muscles, holding the contraction for 3 seconds and then relaxing for 3 seconds.
- Over the course of several weeks, you progressively increase your contraction and relaxation timings from 3 seconds to 10 seconds each.
- You notice improvements in your bladder control, sexual function, and core strength over time as you stay consistent with your kegel exercises routine.
Congratulations on taking the first step towards stronger pelvic floor muscles and improved health! Remember, consistency is crucial when it comes to reaping the benefits of kegel exercises. Stay dedicated to your practice, and don't be afraid to challenge yourself as you progress. Feel free to share this article with friends and family who may also benefit from incorporating kegel exercises into their daily routine. Your pelvic floor will thank you, and so will they!