Are you in a doubt how to do Kegel exercises correctly? Are you embarrassed to have sex because you feel too loose or might have a pelvic floor problems? These are good reasons to learn how to do Kegels. Here are some basic tips for you, to avoid the most common mistakes that many women make, while trying to strengthen their pelvic floor muscles.
What are Kegels?
In 1948 Dr Arnold Kegel invented special exercises to deal with stress incontinence during pregnancy and after delivery. These relaxation exercises are focused on PC (pubococcygeus or pelvic floor) muscles. PC muscles are often called Kegel muscles after dr.Arnold Kegel who invented these special exercises. Kegel exercises prevent or control urinary incontinence and improve mild to moderate urge. Kegel exercise is also the most effective exercise to tighten the vagina.
How do Kegels work?
Kegel muscles are the ones you use to hold your urine as well as stop the flow of the urine while urinating. When you use those muscles you actually do Kegel exercises. By squeezing and contracting these muscles regularly you actually strengthen them which is important for better bladder control. The pelvic floor muscles support the uterus and bladder like a hammock. Thus by strengthening them you can also prevent pelvic floor prolapse and many other problems with pelvic floor.
How to locate your PC muscle?
In order to do Kegel exercises properly you need to identify your PC muscle first. Locating your PC muscle is the most important part of your routine. Many women start to do exercises but actually squeezing the wrong muscles. You need to make sure you know where your PC muscle is and how it feels like. Stop urination in midstream. When you succeed, you’ve found the right muscles. Use this technique only to locate your PC muscles. Don’t do Kegel exercises this way because it can actually weaken your Kegel muscles. In addition, exercising while urinating increases the risk of urinary tract infections.
How to do Kegel exercises correctly?
Empty your bladder and lie on your back with your knees up and together. Place yourself in a relaxed position.
It is better to do Kegel exercises while lying on your back. This helps reduce the effect of gravity and make it easier to tighten your PC muscles in the beginning, when your muscles are weaker. Once your muscles become stronger, you can do exercises in standing or sitting position.
You can practice quick and slow Kegel exercises.
To do a quick Kegel exercises, squeeze your PC muscles repeatedly 10 times.
To do a slow Kegel exercises, squeeze your PC muscles and hold for 5 seconds, then relax for 5 seconds.
Try to do 10 repetitions of Kegel exercises 3-4 times a day. Keep increasing the repetitions until you reach 100 to 200 times a day. If you exercise in this regime, you can expect results in 6-8 weeks.
Concentrate on only tightening your pelvic floor muscles. Avoid flexing other muscles, such as your buttocks, thighs, or your abdomen. Breathe freely in and out as you perform each set of Kegels, this will help you relax. Make sure that your belly is relaxed. If you feel a bit of pain in your back or belly after you complete a set of Kegel exercises, then it is an indication that you are not doing them correctly.
If you are not sure that you are doing Kegel exercises properly, you should consult your doctor and ask for guidance concerning the muscles that need to be exercised. Doing Kegel exercises is pretty easy once you get the hang of it. Then you can do them anytime and anywhere you want and benefit from the results.
Resistant Kegel exercises
There are numerous Kegel exercise devices and tools that can help you achieve better results. Although they aren’t necessary you can use some of them in your Kegel exercises. Kegel exercise products might be helpful especially if you have difficulties in locating your PC muscles. These devices provide some resistance to the Kegel muscles and can help you in doing exercises correctly. There are different Kegel exercisers, Kegel weights, Ben Wa Balls just to mention some of them. These types of devices are placed in the vagina during exercise.
Kegel exercises benefits
Kegel exercises are useful during pregnancy or after childbirth to prevent urinary incontinence.
Kegels might be useful if you leak a few drops of urine while coughing, laughing or sneezing.
Kegels can be helpful for women who have persistent difficulties reaching orgasm. Studies show that women with stronger PC muscles orgasm easier and more intensely during sexual intercourse than those with weak Kegel muscles.
Kegel exercises might solve the problems of a loose vagina, especially after childbirth.
Although Kegels won’t make your vagina smaller, they can make the opening tighter.
It is important to build up your PC muscles slowly. Don’t put too much strain on your PC muscles and don’t overdo your Kegel exercises.
Try to keep yourself relaxed while doing Kegel exercises and not to tense up other parts of your body.
Space out Kegel exercises throughout the day. Create a key goal exercise schedule. A simple one is doing 10 repetitions when you wake up, another set while you having lunch, another while having dinner and a last set before sleeping.
Once you learn how to do Kegel exercises properly you can do them virtually in any situation and enjoy all the benefits.
Want more? Watch this great video! The ultimate pelvic floor workout techniques suitable for beginners and advanced. Core breath technique, bridge exercise, clamshell technique, hover, squat, lunge and more.