Are you looking for a way to improve your pelvic floor muscles and regain control over your body? kegel exercises are the answer! This remarkable workout method targets the muscles in your pelvic floor, providing countless benefits such as better bladder control, improved sexual performance, and increased confidence. In this article, we'll discuss the best way to do kegel exercises, empowering you to take control of your body and live your life to the fullest.
Why kegel exercises are Important
kegel exercises are a vital part of maintaining optimal pelvic health. By strengthening the muscles in the pelvic floor – also known as the Kegel muscles – you can enjoy all of the following benefits:
- Improved bladder control
- Decreased risk of urinary incontinence as you grow older
- Enhanced sexual performance and satisfaction
- Reduced symptoms of pelvic organ prolapse
- Increased confidence in your body and its abilities
How to Identify the Pelvic Floor Muscles
Before you begin practicing kegel exercises, it's essential to know how to locate and identify your pelvic floor muscles. Try the following technique:
- While urinating, attempt to stop the flow of urine midstream. The muscles you use to achieve this are your pelvic floor muscles.
- Remember the feeling and sensation of contracting these muscles.
- When you're not urinating, practice contracting your pelvic floor muscles without tensing your abdomen, thighs, or buttocks.
Be cautious not to make a habit of stopping your urine flow while urinating, as this can lead to bladder problems. The intention is merely to learn the sensation of contracting the appropriate muscles.
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Performing kegel exercises
Now that you've identified your pelvic floor muscles, it's time to start practicing kegel exercises. Here's the best way to perform these exercises:
- Find a comfortable position, either lying down, seated, or standing up straight.
- Contract your pelvic floor muscles for three seconds, then relax for three seconds.
- Repeat this process 10 to 15 times per session, aiming to complete at least three sessions per day.
- Gradually increase your contraction time to 10 seconds per contraction, with 10 seconds of relaxation in between.
- Include a variety of quick, short contractions and longer, sustained contractions in your routine.
Be patient, as it might take several weeks before you notice significant improvements in your pelvic floor strength.
Tips for Success
Consistency and dedication are crucial when performing kegel exercises. To maximize your chances of success, consider the following tips:
- Practice your routine daily, making it a habit like brushing your teeth.
- Incorporate Kegels into your daily activities, such as while watching TV or waiting in line.
- Avoid holding your breath or bearing down during contractions, as this can create additional strain on your pelvic floor.
- Track your progress and stay motivated to continuously improve your pelvic floor strength.
Best Way To Do kegel exercises Example:
Imagine starting your Kegel exercise journey, initially struggling to contract your pelvic floor muscles for more than a couple of seconds. Over time, through consistent practice and gradual increase in contraction durations, your pelvic floor muscles become stronger. Now, you're able to contract for the full 10 seconds with ease, feeling more in control of your body and enjoying the benefits of improved bladder control and increased sexual satisfaction.
Congratulations on taking the initial steps towards a stronger, healthier pelvic floor! By following the best way to do kegel exercises, you're empowering yourself to live life to the fullest and embrace all the incredible benefits that come with a powerful pelvic floor. If you found this article helpful, please share it with friends and family who might benefit from kegel exercises. And don't forget to explore our other comprehensive guides on Pelvic Floor Therapy to further enhance your well-being.