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How to do Kegel exercises?

WHAT IS KEGEL EXERCISES

Kegel exercises are a simple but effective way to strengthen the pelvic floor muscles. These exercises involve the voluntary contraction and release of the muscles responsible for supporting the bladder, uterus and rectum. Practicing Kegels regularly can help improve bladder control, reduce urinary incontinence, enhance sexual function, and aid postpartum recovery. These are easy to perform discreetly, making them a convenient and valuable addition to overall pelvic health. To maximize their benefits, it is essential to perform Kegel exercises correctly and consistently, and it may be beneficial to consult a health care professional for guidance, especially for individuals with specific pelvic floor concerns. Kegel exercises are a simple yet effective way to strengthen the pelvic floor muscles. , These exercises involve the voluntary contraction and release of the muscles responsible for supporting the bladder, uterus and rectum. Practicing Kegels regularly can help improve bladder control, reduce urinary incontinence, enhance sexual function, and aid in postpartum recovery. These are easy to do discreetly, making them a convenient and valuable addition to overall pelvic health. To maximize their benefits, it is essential to perform Kegel exercises correctly and consistently, and consulting a health care professional for guidance may be beneficial, especially for individuals with specific pelvic floor concerns.

BENEFITS OF KEGEL EXERCISES

Kegel exercises offer many benefits for both men and women. These simple pelvic bottom exercises can help improve bladder control, which may reduce the risk of urinary incontinence. In addition, Kegels can increase sexual satisfaction by strengthening the pelvic muscles, which can lead to better orgasms and increased sexual function. They also aid in postpartum recovery, helping women regain pelvic strength after childbirth. In addition, Kegel exercises promote overall pelvic health, potentially warding off problems such as pelvic organ prolapse. By incorporating these exercises into your daily routine, you can live a healthier, more confident and happier life.

kegel exercise

How to do Kegel exercises?

OR How to do a Kegel for beginners?

Identify the pelvic floor muscles. Begin by locating your pelvic floor muscles. One way to do this is to stop the flow of urine midway through urination. However, as mentioned earlier, this should only be used as a preparatory technique and not as a regular exercise.

Find a comfortable position

Choose a comfortable position to do the exercise. You can either sit, lie down or stand depending on your preference.

Contract the pelvic floor muscles

Once you are in a comfortable position, contract your pelvic floor muscles. Imagine that you are trying to stop the flow of urine or prevent the release of gas. You should feel a stretch in the muscles around your pelvic area. Don’t try to tighten your abdominal, buttocks or thigh muscles – focus only on the pelvic floor muscles.

Hold the contraction

Hold the contraction for a few seconds, initially aiming for a duration of about 5 seconds. Be sure to breathe normally while holding the contraction. If you’re finding it difficult to hold for 5 seconds, start with shorter periods and build up slowly.

Release and Relax

After stopping the contraction, release the muscles and allow them to completely relax. Rest for a few seconds before the next repetition. Read More How-To-Do Articles

Exercise Repeats

Aim to do one set of 10 repetitions in one session. Gradually increase the number of repetitions over time. You can do these exercises several times throughout the day, but avoid overexertion.

Focus on proper technique

Pay attention to your form throughout the exercise. It is important to isolate the pelvic floor muscles and not involve other muscles in your body. If you find yourself using other muscle groups, try adjusting your technique and focusing only on the pelvic floor muscles.

Gradually increase the intensity

As you become more comfortable with the exercise, you can gradually increase the intensity of the contractions. Instead of just squeezing, try to contract the muscle as strongly as possible while maintaining control.

Exercise regularly

Consistency is key when it comes to Kegel exercises. Aim for regular exercise sessions, such as three sets of 10 repetitions per day, for best results. You can also incorporate these exercises into your daily routine by doing them during activities like watching TV or sitting at your desk. More Gym Related Topics

Remember, it may take several weeks or even a few months of regular practice to see significant improvements. If you have any concerns or specific health conditions, it is always a good idea to consult with a health care professional or pelvic floor therapist for personalized guidance and recommendations.

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