If you’ve ever experienced a leaky bladder or embarrassing pelvic floor problems, chances are you’ve heard about the miraculous wonders of kegel exercises. Although Kegels have been around since the 1940s, many people still don’t fully understand how to perform them or how many they should be doing daily to maintain optimal pelvic floor health. This comprehensive guide will not only teach you how to perform kegel exercises but will also help you determine how many Kegels you should be doing each day to maintain and improve your pelvic floor strength.
How Many Kegels Should You Do A Day Table of Contents
Transform Your Pelvic Floor in Just 4 Weeks: The Pelvic Floor Bible
Transform Your Pelvic Floor in Just 4 Weeks: The Pelvic Floor Bible
What are kegel exercises?
kegel exercises, named after Dr. Arnold Kegel, were originally designed to treat urinary incontinence in women. They involve contracting and relaxing the pelvic floor muscles that support the uterus, bladder, small intestine, and rectum. By performing Kegels regularly, you can help strengthen these muscles and improve your ability to control your bladder, bowel movements, and improve sexual function.
How to perform Kegels correctly:
Before we dive into the number of Kegels you should perform daily, it’s important to know how to do them correctly. Here is a step-by-step guide to help you master the art of kegel exercises:
1. Begin by locating your pelvic floor muscles. These are the ones you use to stop urinating midstream or to hold in gas. Do not use your abdominal, buttock, or thigh muscles while performing Kegels.
2. Contract your pelvic floor muscles and hold the contraction for 3-5 seconds, then relax for an equal amount of time.
3. Repeat the contraction and relaxation cycle 10 times in a row. This counts as one set of Kegels.
4. Make sure to maintain proper breathing and keep the rest of your body relaxed while performing the Kegels.
How many Kegels should you do a day?
The optimal number of kegel exercises you should perform daily varies based on your individual needs and pelvic floor strength. However, experts recommend the following guidelines:
- For beginners, start with performing one set of 10 repetitions, three times per day.
- As your pelvic floor muscles strengthen, you can gradually increase the number of sets and repetitions per day. Ideally, you should aim to perform three sets of 10-15 repetitions, three times per day for optimal pelvic floor health.
How Many Kegels Should You Do A Day? Example:
Imagine a busy working mom named Sarah who experiences occasional bladder leaks. She decides to start incorporating kegel exercises into her daily routine. Sarah begins by performing one set of 10 repetitions, three times per day – once in the morning, once in the afternoon, and once before bed. After two weeks, she notices a decrease in her bladder leaks, and decides to increase her repetitions to 15 per set. Sarah continues with this new routine for another month until she feels confident in her pelvic floor strength and bladder control.
To achieve and maintain optimal pelvic floor health, it’s crucial to perform kegel exercises correctly and consistently. By incorporating the appropriate number of Kegels into your daily routine, you can significantly improve your quality of life and avoid common pelvic floor issues. So what are you waiting for? Start performing your daily Kegels today, and feel free to share this helpful guide with your friends and family, and explore other informative resources on Pelvic Floor Therapy’s blog.
