Why You Should Do Kegel Exercises

As pelvic floor muscle training exercises, Kegel exercises boost and strengthen the pelvic floor muscles. The pelvic floor muscles are a set of body muscles that stop urine flow mid-stream in the toilet. These muscles need to be strong to help prevent physical problems in your private parts. If the problem persists, seek treatment immediately.

Pelvic floor muscles help in managing body conditions such as incontinence, which leads to urine or stool leakage without your control. Strengthening these muscles helps stop this embarrassing condition.

What are Kegel Exercises?

These are the exercises that are done to strengthen the pelvic floor muscles. It's important to keep these muscles fit as it helps prevent the uterus, bladder, and vagina from sagging. This prevents a condition known as pelvic organ prolapse, which is responsible for uncontrollable urine and stool leakage. In some cases, it leads to loss of vaginal sexual sensitivity, since the pelvic muscles are the ones that contract and expand when having an orgasm.

How to Identify Your Pelvic Muscles

Many people find it hard to locate their pelvic muscles. The following ways will help ease your search.

Start by trying to stop the urine flow when you are in the toilet. Contracting the muscles leads to urine stoppage. However, don't practice this when your urine bladder is full, as it weakens the system and leads to other problems.

You can insert a finger or vaginal dilator into the vagina as you contract your pelvic floor muscles around the dilator. When doing this, you should experience and feel the vagina tightening as the pelvic floor moves upwards.

You can also contract the muscles to hold back stool or prevent the elimination of bowel gas. Avoid contracting your buttocks, stomach, and inner thigh muscles for efficient results.

Try avoiding using the stomach, thigh muscles, and buttocks as they don't help in strengthening the pelvic floor muscles. Release the pelvic floor muscles after contraction.

How Do I Perform Kegel Exercises?

Pelvic floor muscles training exercises are done by lifting and holding the pelvic floor muscles. These muscles need to be strong at all times for efficient body functioning. Always start slow as you build your way up with regular practices. Begin with simple exercises such as squeezing, holding, and relaxing the pelvic floor muscles. Gradually increase the number of exercises and length of time as you enjoy each session. Ensure that you perform at least two sets a day as a starter.

For quick pelvic muscle strengthening, start by lifting and holding them for about three to five seconds. Repeat the same procedure 10 times in a row to complete one full set. You can reduce the number of times if 10 is too high for you. Continue with the same exercise for at least two days, doing two sets per day. As you get used to the procedure, gradually increase the number of exercises.

Kegel Exercises Alternatives

Some people find it hard doing kegel exercises. Biofeedback training helps strengthen the muscles as it corrects the squeezed muscles in the vagina. Electrical stimulation is used to recreate the lost sensual stimulation in vaginas. It squeezes the pelvic muscles with a small and painless electric wave.

Kegel Exercise Tips

Do the kegel exercises while lying down, standing, or sitting. Those with weaker pelvic muscles start lying down in bed or on the floor as you do your daily sets.

Start slow always, do the set you can easily achieve without using your buttocks, abdomen, or inner thigh muscles. However, increase the numbers slowly as you gain more strength.

Avoid holding your breath as you do this exercise. Also, ensure that you do not engage your butt muscles and stomach as using these two has no strengthening effect.

Kegel Exercise for Men

Kegel exercise is beneficial to men too. It can help to:

Improve incontinence and stop the leaking of poop and urine.

Reduce and manage the pain caused by prostatitis.

It increases sexual pleasure as more blood flows freely to the genital parts. This boosts the ejaculation chances and leads to longer erections or improved sensations when having orgasms.

Understand the Benefits of Kegel Exercises

They enhance the chances of having multiple orgasms in men and women.

It’s likely to increase vagina wetness.

They improve blood circulation from the vagina to the pelvic floor, which boosts your sexual arousal tendency.

They open the vagina more as it relaxes the vagina muscles. This is helpful to those who feel pain during sex or pelvic inspections.

Conclusion

Kegel exercises are an important practical routine for any healthy woman or man. They aid in strengthening the pelvic floor muscles and cure medical conditions naturally. Reduce your chances of having certain medical problems with this simple practice. Ensure that you do your daily sets without failure. Most ladies tend to see the gains after 12 weeks. Stick to the routine for a strong pelvic floor.