Who doesn't want better health, confidence, and sexual satisfaction? Strengthening your pelvic floor muscles with kegel exercises can provide significant benefits, including better bladder control, reduced lower back pain, and improved sexual performance. Discover the best kegel exercises and tools to get the most out of your pelvic floor workout, and achieve a happier, healthier life.
Best Kegel Table of Contents
Understanding the Pelvic Floor Muscles and kegel exercises
The pelvic floor is a group of muscles that support the pelvic organs, such as the bladder, uterus, and rectum. These muscles play a critical role in urinary and bowel control, sexual function, and maintaining overall pelvic stability.
kegel exercises, named after American gynecologist Dr. Arnold Kegel, involve contracting and relaxing the pelvic floor muscles to improve strength and endurance. Routinely performing kegel exercises can lead to a variety of health and wellness benefits, especially for women during pregnancy and postpartum.
Identifying and Locating the Pelvic Floor Muscles
Before starting kegel exercises, it's crucial to identify and locate the pelvic floor muscles. To do this, try stopping the flow of urine midstream or holding in gas. The muscles used in these actions are your pelvic floor muscles. Remember to not perform this test frequently as it may lead to urinary issues.
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Best kegel exercises to Strengthen the Pelvic Floor
Once you've identified your pelvic floor muscles, try these three effective exercises:
1. Standard Kegel Exercise
Start in a comfortable position, either seated or lying down. Contract your pelvic floor muscles, holding the contraction for 3-5 seconds. Then, relax the muscles for the same amount of time. Repeat the exercise 10-15 times, gradually increasing the duration and number of repetitions as your muscles strengthen.
2. Quick Flicks
Quick flicks involve rapidly contracting and releasing the pelvic floor muscles in succession. Begin by contracting the muscles quickly, then releasing them. Work up to performing 10-20 repetitions in a row. This exercise can help improve quick muscle control for moments when you need to react rapidly, like a sneeze or a cough.
3. Reverse Kegel Exercise
Reverse Kegels focus on relaxing the pelvic floor muscles, which is equally important for overall pelvic health. To perform a reverse Kegel, imagine you're trying to pass gas or empty your bladder, and gently push with your pelvic floor muscles. Hold the stretch for 5-10 seconds, then relax. Repeat 5-10 times.
Additional Tools and Techniques for kegel exercises
Several tools and techniques can help enhance your pelvic floor workout, such as:
- Pelvic floor trainers: These devices provide biofeedback or resistance to help you perform kegel exercises correctly and consistently.
- Kegel exercise apps: Numerous smartphone apps offer guided exercise routines, tracking, and reminders to support your Kegel exercise habit.
- Vaginal weights: Also known as Kegel balls or Ben Wa balls, these small weighted spheres are inserted into the vagina during kegel exercises to increase muscle resistance and build strength.
Best Kegel Example:
Jane recently gave birth to her second child and experienced mild urinary incontinence while caring for her baby. Determined to regain control and confidence, she decided to start a Kegel exercise routine. She began by performing standard kegel exercises daily, gradually increasing the number of repetitions and duration. In addition, Jane invested in a pelvic floor trainer and downloaded a Kegel exercise app to help her stay consistent and focused. After several weeks, Jane noticed significant improvements in her bladder control and overall pelvic health.
Now that you're empowered with the knowledge and tools needed to perform the best kegel exercises, it's time to jump-start your pelvic floor therapy journey. Remember to be patient and consistent, as noticeable improvements may take several weeks. Share this guide with friends and family, and explore the many other resources available on Pelvic Floor Therapy to help you achieve a stronger, healthier pelvic floor.