“I hate every minute of training. But I said, don’t quit. Suffer now and live the rest of your life as a champion.” – Mohammad Ali
Kegel exercises, also known as pelvic floor exercises, are exercises designed to strengthen the pelvic floor muscles, which support the bladder, intestines, uterus, and rectum of both men and women.
Dr. Arnold Kegel developed this type of exercise in the 1940s as a non-surgical treatment for urinary incontinence. The exercise was aimed at promoting pelvic health, enhancing sexual function, and improving bladder control.
The Kegel exercises can be performed by both men and women, and they involve repeatedly contracting and relaxing the pelvic floor muscles. Regular practice of Kegel exercises can lead to better control over urinary incontinence, faster postpartum recovery, and reduced risk of pelvic organ prolapse.
What are the benefits of Kegel exercises?
- Improved bladder control: Helps prevent urinary incontinence.
- Enhanced sexual function: Can improve sexual arousal and performance.
- Support during pregnancy and childbirth: Strengthens muscles used during childbirth.
- Postpartum recovery: Assists in the recovery of pelvic floor muscles after giving birth.
- Preventing pelvic organ prolapse: Reduces the risk of pelvic organs descending into the vaginal canal.
Step-by-Step Guide to Doing Kegel Exercises
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Step 1: Identify the Right Muscles
Find the Pelvic Floor Muscles: To locate your pelvic floor muscles, try stopping your urine flow midstream. The muscles you use to do this are your pelvic floor muscles. Another way is to tighten the muscles that prevent you from passing gas.
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Step 2: Get Into a Comfortable Position
Choose your position: Start by lying down on your back with your knees bent and your feet flat on the floor. This position helps you feel and control the pelvic floor muscles more easily.
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Step 3: Perform the Exercise
1. Tighten Your Pelvic Floor Muscles: Squeeze the muscles you identified in Step 1. Hold the contraction for 5 seconds. If you can’t hold for that long, hold as long as you can and gradually increase the duration over time.
2. Relax the muscles: Release the contraction and relax for 5 seconds.
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Step 4: Repeat
Repeat the exercise. Aim to do at least 10 repetitions per session. As your muscles get stronger, gradually increase the hold time to 10 seconds, with a 10-second rest between contractions.
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Step 5: Practice Consistently
Perform the exercise regularly: Do three sets of 10 repetitions each day. You can do this lying down, sitting, or standing as you become more comfortable with the exercises.
Tips for Effective Kegel Exercises
- Focus on the Correct Muscles: Ensure you’re targeting only the pelvic floor muscles. Avoid tensing your abdomen, thighs, or buttocks.
- Breathe Normally: Don’t hold your breath. Breathe freely while performing the exercises.
- Stay Consistent: Incorporate Kegel exercises into your daily routine. For example, you can do them while brushing your teeth, sitting at your desk, or watching TV.
Advanced Tips
Progress Slowly: As you gain strength, increase the duration of each contraction and the number of repetitions.
Variety: Add different types of pelvic floor exercises, like quick flicks (quick, short squeezes) and long holds (holding the squeeze for a longer period).
Monitoring Your Kegel Exercise Progress
Track Your Improvement: Notice improvements in your ability to hold the contractions longer and perform more repetitions.
Consistency and Patience: It may take a few months to notice significant benefits, so be patient and consistent with your practice.
When to do Kegel Exercises for Effective Result
- Anytime, Anywhere: Kegel exercises are discreet and can be done anywhere and anytime. As you get used to them, you can do them while sitting, standing, or walking.
- Regular practice: Consistency is key to seeing improvements.
- Correct technique: Ensure you are contracting the correct muscles.
- Integrate into daily routine: Incorporate exercises into daily activities, such as sitting at a desk or watching TV.
- Avoid overdoing it: Over-exercising can lead to muscle fatigue.
When to See a Doctor
- If you’re unsure if you’re doing the exercises correctly
- If you don’t notice any improvement in your symptoms after a few months
- If you experience pain while doing the exercises
Take Note
Kegel exercises are beneficial for both men and women and can be done at any age. They are a simple and effective way to improve pelvic health and overall well-being.
Therefore, by following these steps and tips, you can effectively strengthen your pelvic floor muscles and enjoy the various health benefits of Kegel exercises.
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