pelvic floor exercises are essential for maintaining and improving pelvic floor muscle strength and overall health. One of the most popular and effective pelvic floor exercises is the Super Kegel. In this comprehensive guide, we will teach you everything you need to know about Super Kegels, why they are so important, and how to incorporate them into your daily routine for maximum benefits.
What is a Super Kegel?
A Super Kegel is an advanced version of the traditional Kegel exercise, which targets the pelvic floor muscles. These muscles are responsible for supporting your pelvic organs, including the bladder, uterus, and rectum. Strong pelvic floor muscles are essential for preventing issues such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction. Super Kegels take the traditional Kegel exercise a step further by engaging more muscle groups, including the lower abdominal and gluteal muscles. This helps to build overall strength and stability in the pelvic region, providing even greater benefits.
Benefits of Super kegel exercises
1. Improved Pelvic Floor Strength
Regularly performing Super Kegels can significantly improve the strength and endurance of your pelvic floor muscles. This can help support your pelvic organs and prevent many common pelvic floor issues.
2. Reduced Urinary Incontinence
Strong pelvic floor muscles can help prevent or reduce urinary incontinence, a common problem for both men and women. Performing Super Kegels can help maintain bladder control and prevent embarrassing leaks.
3. Improved Sexual Function
Super Kegels can help improve sexual function in both men and women by increasing blood flow to the pelvic region and strengthening the muscles responsible for sexual response.
4. Enhanced Core Stability
Super Kegels not only strengthen the pelvic floor muscles but also engage the lower abdominals and glutes, contributing to overall core stability. A strong core is essential for good posture, balance, and functional movement.
How to Perform a Super Kegel
- Find a comfortable position, either lying down, sitting, or standing.
- Take a deep breath in, engaging your diaphragm and expanding the lower part of your ribcage. This will help activate your lower abdominal and pelvic floor muscles.
- As you exhale, gently contract your pelvic floor muscles as if you are stopping the flow of urine. It's important to focus on lifting and tightening these muscles, rather than pushing downwards.
- Hold the pelvic floor contraction for 3-5 seconds, while simultaneously engaging your lower abdominal muscles (as if you're pulling your belly button towards your spine) and squeezing your glutes.
- Slowly release the contraction and relax your muscles. Focus on maintaining control and not allowing the muscles to "snap" back into place.
- Start with 10 repetitions and gradually increase as you become stronger and more comfortable with the exercise.
Super Kegel Example:
Lucy, a 35-year-old woman who just had her second child, was experiencing mild urinary incontinence and a decreased sensation during intercourse. After visiting her healthcare provider and learning about the importance of pelvic floor exercises, she decided to try Super Kegels to help address these issues.
Lucy incorporated Super Kegels into her daily routine, performing them three times a day for a total of 30 repetitions per day. After several weeks, she noticed significant improvements in her pelvic floor strength, bladder control, and sexual sensation. Lucy continued her Super Kegel routine to maintain these positive changes and enjoy improved overall pelvic health.
Incorporating Super Kegels into your daily routine can provide numerous benefits for your pelvic floor health. With consistent practice, you can enhance your overall core stability, improve bladder control, and enjoy better sexual function. If you enjoyed this article and found it helpful, please share it with friends and family who may also benefit from Super Kegels. And don't forget to explore other comprehensive guides on pelvic floor therapy to continue your journey towards improved pelvic health and wellness.
