As you grow older factors like childbirth, pregnancy, menopause, and more can weaken your pelvic muscles. This is where Kegel exercises come in. These exercises are simple clench and release exercises to strengthen your pelvic floor muscles. You must be wondering what is all the hype about these exercises and how to perform them, then let’s talk more about the Kegel exercise.
What are Kegel Exercises?
Kegel exercises are important for women as they can strengthen pelvic floor muscles which support their bladder, small intestine, and uterus. These muscles are really important because, over time, women’s pelvic floor muscles tend to lose their strength and weakens due to many factors such as age, childbirth, excessive weight, or surgery.
Why Do Kegel Exercise?
A weak pelvic floor pushes the pelvic organs into the woman’s vagina. This is not only uncomfortable but also causes you to lose full control of your bladder. If you find yourself involuntarily passing urine when you sneeze, cough, laugh, you should consider Kegel exercises.
How To Do Them:
To start working your pelvic muscles you first have to know where they are. To identify these muscles, stop urination midstream. The muscles you contract to do so are your pelvic muscles.
Simply clench and release these muscles.
Kegel Exercise Guide
Kegel exercises include repeatedly contracting these pelvic muscles.
- Aim for about 3 sets of 10-15 repetitions a day.
- Start by clenching your muscles for 3 seconds, then gradually work up to 10 seconds.
- Try your best to concentrate only on your pelvic muscles and not your thighs/glutes.
- Do not do this with a full bladder.