kegel exercises are an effective method to strengthen your pelvic floor muscles and improve various aspects of your daily life. In this guide, we will walk you through the steps on how to properly do kegel exercises and discuss the numerous benefits associated with regular practice. Discover how Kegels can positively impact your body and overall health and well-being.
How To Properly Do Kegel Exercises Table of Contents
What are kegel exercises?
kegel exercises, named after their originator Dr. Arnold Kegel, focus on strengthening the pelvic floor muscles that support the bladder, uterus, and rectum. These exercises involve contracting and relaxing the muscles of the pelvic floor, providing numerous benefits for both men and women.
Importance of Strong Pelvic Floor Muscles
Building and maintaining strong pelvic floor muscles is essential for a variety of reasons:
- Improved bladder control, reducing instances of urinary incontinence
- Enhanced sexual function and satisfaction
- Increased support for your internal organs, potentially reducing pelvic organ prolapse
- Support through pregnancy and childbirth, limiting possible complications
Identifying Your Pelvic Floor Muscles
Before you begin practicing kegel exercises, it is essential to locate and understand how to activate the correct muscles. To do this, follow these steps:
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- While urinating, try to stop or slow down the flow of urine. The muscles you use to achieve this are your pelvic floor muscles.
- Focus on only contracting the pelvic floor muscles, avoiding the use of your abdomen, buttocks, or leg muscles.
- Once you have isolated and identified the correct muscles, you can practice kegel exercises anytime and anywhere.
How to Properly Perform kegel exercises
Now that you have located your pelvic floor muscles, follow these steps to properly perform kegel exercises:
- Begin by emptying your bladder.
- Sit or lie down in a comfortable position.
- Contract your pelvic floor muscles as if you were stopping the flow of urine.
- Hold the contraction for three to five seconds, then relax for the same amount of time.
- Repeat this process 10-15 times per session, gradually increasing the duration of contractions as your muscles become stronger.
- Perform kegel exercises at least three times a day, ensuring to rest your pelvic floor muscles in between sets.
Tips for kegel exercises
- Focus on only using your pelvic floor muscles, avoiding engaging your abdominal, leg, or buttock muscles.
- Breathe normally and avoid holding your breath during the exercise.
- Start with shorter contractions and gradually increase the duration as your strength improves.
- Be consistent and practice regularly, aiming for three or more sessions per day.
How To Properly Do kegel exercises Example:
For example, Jane is a 35-year-old woman who experiences urinary incontinence when laughing or coughing. After learning about kegel exercises, she decides to give them a try to strengthen her pelvic floor muscles. She begins by locating her pelvic floor muscles while urinating and then practices contracting them for five seconds, followed by a five-second rest. Jane does three sets of 10 kegel exercises every day, gradually increasing the duration of her contractions as her strength improves. After two months, Jane notices a significant decrease in her urinary incontinence episodes, allowing her to regain control and confidence in her everyday life.
Overall, incorporating kegel exercises into your daily routine can provide numerous benefits, improving your physical health and well-being. As you develop and maintain your pelvic floor strength, you'll likely experience a significant positive impact on several areas of your life. Remember to share this article with your friends and family, helping them also benefit from pelvic floor therapy. Don't hesitate to explore our other guides on Pelvic Floor Therapy to further understand and support your body's needs.