Imagine being able to improve your pelvic floor strength, enhance bladder control, and increase sexual pleasure in just a few minutes per day. Well, this is where kegel exercises come into play. Let us guide you through the world of pelvic floor kegel exercises and help you achieve those strength-gaining goals.
What are kegel exercises?
kegel exercises, named after Dr. Arnold Kegel, are simple repetitive movements designed to strengthen the pelvic floor muscles. These muscles are responsible for supporting the bladder, uterus, and bowel. Strengthening these muscles can lead to better bladder control, improved sexual function, and reduced pelvic pain or discomfort.
Finding the Right Muscles
Before you can begin practicing kegel exercises, it's essential to locate the correct muscles. The easiest way to find your pelvic floor muscles is by stopping urination mid-stream. The muscles you use to do this are your pelvic floor muscles.
Another method is to insert a clean finger into the vagina and squeeze the muscles around the finger as if you were trying to prevent gas from passing. These too are pelvic floor muscles.
Please remember that these methods should only be used for locating the muscles and not as a regular practice.
How to Perform kegel exercises
Now that you know which muscles to target, you can begin your Kegel exercise routine. Follow these simple steps for an effective workout:
1. Position: Choose a comfortable position, either lying down, sitting, or standing up.
2. Contract your pelvic floor muscles and hold for 3-5 seconds.
3. Release the contraction and relax for 3-5 seconds.
4. Repeat the exercise 10-15 times, aiming for three sets per day.
It's important to breathe normally and focus on your pelvic floor muscles throughout the exercise. Be vigilant not to tense your abdominal, buttock, or thigh muscles.
Progressing Your kegel exercises
As your pelvic floor muscles strengthen, you should increase the duration and number of repetitions to maximize muscle growth. Try holding your contraction for longer periods and increasing your reps to 15-20 per set.
You can also incorporate other tools such as pelvic floor trainers or Kegel balls, also known as Ben Wa balls, to enhance your workout and improve muscle development.
Remaining Consistent
Consistency is key to achieving and maintaining the desired results with kegel exercises. Set a regular schedule and try to practice daily. Seeking guidance from a healthcare professional or physiotherapist specialized in pelvic floor therapy can help customize your Kegel exercise routine and ensure you achieve the best results.
Floor kegel exercises Example:
Meet Ana. Ana has been experiencing urinary incontinence after giving birth to her first child. Her doctor recommended kegel exercises to strengthen her pelvic floor muscles and regain bladder control.
Ana started by locating her pelvic floor muscles and practiced kegel exercises three times a day, holding each contraction for three seconds. Over time, Ana increased her contraction duration to ten seconds and added Kegel balls to enhance her workouts.
After several weeks of consistent kegel exercises, Ana noticed a significant improvement in her bladder control and did not experience any more leaks during daily activities.
It's time to take control of your pelvic floor health with kegel exercises. Strengthening your pelvic floor muscles can lead to improved bladder control, enhanced sexual function, and overall better quality of life. So, go ahead and make pelvic floor Kegels a part of your daily routine. And remember, sharing is caring - share this article with your friends and family to help spread the word on the importance of pelvic floor health. Dive deeper into the world of Pelvic Floor Therapy by exploring our other informative guides, and take charge of your health today!
