So, you’ve decided to do Kegel exercises, huh! It can be a great decision. Strengthening your pelvic floor muscles can really be a beneficial activity in many ways. But you don’t want to make a mistake of doing Kegel exercises incorrectly. It is a waste of time. Here you can learn how to do Kegel exercises correctly!
What are Kegel exercises
Kegel exercises are invented by dr.Arnold Kegel in 1948 as a treatment for genital relaxation. Since then, Kegel exercises are applied for relaxation and strengthening of the pelvic floor muscles. These muscles are often called Kegel muscles.
The pelvic floor muscles are responsible for support of the uterus, bladder, rectum, and small intestine. Kegel exercises can provide many benefits in terms of health and sexuality in women.
Once you learn how to control your kegel muscles and how to do Kegel exercises correctly, you can prevent pelvic floor prolapse, urinary incontinence and other problems that can arise at some stage of your life. But that’s not the only benefit from them. Kegel exercises are great if you want to tighten your vagina as well
The benefits of Kegel exercises
The benefits of Kegel exercises are multiple. Kegel exercises are often advised by doctors as relaxation exercises during pregnancy, in preparation for an easier delivery. Pelvic floor exercises are also advised after child birth to help ward off problems with pelvic floor and stretched vagina.
By strengthening your pelvic floor muscles you can make your vagina tighter, it will help you and your partner enjoy more during sexual intercourse. Kegel exercises can help in preventing pelvic floor prolapse and urinary incontinence as we mentioned at the beginning.
How to find your pelvic floor muscles
In order to do Kegel exercises correctly you need to identify your pelvic floor muscles first. Locating the pelvic floor muscles is quite simple. Usually you can find them by stopping the flow of your urine mid-stream. This is the tightening movement that you actually should do while doing Kegel exercises.
Try to clench those muscles to stop the flow of urine for a couple of seconds and release them to let the urine flow again. Do it repeatedly to have a better sense of the location of those muscles. This is very important to learn to avoid squeezing the wrong muscles. But don’t do Kegel exercises when you urinate. Use this method only to locate your pelvic muscles.
Doing Kegel exercises while urinating can produce opposite result, weakening your pelvic floor muscles. This can also lead to incomplete emptying of your bladder and increases the risk of a urinary tract infection.
If you have trouble locating your Kegel muscles, place your finger into your vagina and try to contract your muscles around it. You will feel your muscles tightening and your pelvic floor move up. Relax your muscles and you should feel your pelvic floor move back.
Remove your finger from the vagina and place a hand mirror against perineum (area between your vagina and anus), while trying to squeeze your kegel muscles. If you do this correctly, you should see contractions of your perineum while squeezing your muscles. These are the indications that you are doing correctly.
Get ready for Kegel exercises
Empty your bladder before starting your Kegel exercise routine. Doing Kegels with a full or a partially full bladder can cause pain and you will be unable to do it efficiently. Get into a comfortable position and relax. You can sit in a chair or lay down flat on your back. You should focus on the pelvic floor muscles only. Avoid flexing your muscles in your abdomen, buttocks or thighs. Breathe freely during the exercises.
How to do Kegel exercises
Squeeze your Kegel muscles for 2-5 seconds, depending on how long you feel it comfortable. Don’t push yourself to the point of pain. You don’t need to strain your muscles for too long at the begining. Then relax for 5-10 seconds. Ideally, you should work up to 10 seconds of squeezing and 10 seconds of relaxation. You should do 5-10 sets of repetitions at least 3 times a day.
Work up to 10 seconds of squeezing your pelvic floor muscles and 10 repetitions gradually. When you reach that numbers stick to it. There is no need to do more than 10 second squeezes and 10 repetitions 3-4 times a day. Once you are comfortable that you are doing exercises properly, you can try to vary intensity and amount of time you hold the squeeze. You can do a set of rapid squeezes and releases and then slower set again.
The best thing about Kegel exercises is that you can do them in virtually any situation. You can do Kegels as a part of your daily routine. Laying down and high concentration is important at the beginning. Once you learn how to easily locate and control your kegel muscles you can do exercises almost anytime and anywhere. While sitting in your office, while having lunch, or while relaxing on the couch or in the chair. You can do Kegels discreetly, no one will know what you are doing.
What if you have not achieved any result
If you do Kegel exercises regularly and notice no changes at all ask your doctor for help. Your doctor or health care provider can help you to isolate and exercise the correct muscles.
Another solution is to incorporate some of the Kegel exercise devices in your Kegel routine. These products are aimed for resistant Kegel exercises. Most commonly used are the weighted vaginal cones. The vaginal cone is shaped like a tampon. Usually comes in a set of different weights.
If you are a fun of gadgets you can use a smart kegel exercise device to train your PC muscles on an extraordinary way.
Smart Kegel exercise devices
This type of kegel exercise device has a built in sensor in a silicone pillow that has to be introduced into the vagina. The sensor produces vibrations every time the kegel muscles squeezed around it. This sensor is wirelessly connected with your smart phone app providing you a plenty of useful information and options to control your kegel muscles activity.
The best thing about smart kegel exercise devices is that they can provide you the real time biofeedback. It means that you can train your Kegel muscles with less efforts and with no mistakes. This gives a new dimension to your kegel exercise and makes it fun. If you want to know more, read our article about smart kegel exercise devices here.
How to do Kegel exercises with weights
When your muscles are strong enough so that you can easily keep the cone in your vagina, use the next heavier cone. Gradually, as you build up your pelvic floor muscles switch to the heaviest cone. Read the detailed instructions on how to use Kegel weights here. →
Trusted resource: www.health.harvard.edu
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