Many people hear the term Kegel or Kegel exercises but do not understand what it really means and why the Kegel exercises are important to every human. This content will help you to understand the term and how to do the Kegel exercises properly.
What is Kegel exercise?
Kegeling or Kegel exercises are one of the simplest and most important things you can do to improve your urinary and reproductive health. Kegels strengthen your pelvic floor muscles, just like how doing planks strengthen core muscles. These muscles control bladder contractions and pressure on the urethra. Kegels support your reproductive and excretory organs. A Solid pelvic floor muscles can mean longer times between trips to the bathroom, speed recovering from childbirth, fewer leaks, and bonus – more intense orgasms!
Nonetheless, Kegels are easy to get wrong. Unlike exercises like squats or planks, we can’t use a mirror to check our form. In this article, we will walk through identifying your pelvic floor muscles and the correct way for Kegels. We will also include tips to maintain consistency, keep track of progress, and after knowing the right way to do it, try to fine-tune your pelvic floor muscles. The pelvic floor muscles stretch to your tailbone from your pubic bone. Hence it is likely to contract one portion of those muscles more than others. Do a Kegel contraction as you stand up and lean backward without falling over. Now lean forwards as far as you can while standing up and do more Kegel contraction. The leaning forward one will help to contract more of the area around your urethra rather than your anus. That is what you want.
What to do when it is not working. Continue reading to learn how to do Kegel exercises correctly.
Finding Your Pelvic Floor
The first step on how to do the Kegel exercise properly is to find your pelvic floor. The easiest way to know your pelvic floor muscles, which is also known as the Kegel muscles, is to stop the flow of urine mid-stream. It is not proper for your bladder to do this regularly, so try not to do it too often, once you have identified the muscles. A common mistake is attempting to bear down. Think about pulling inward up through your center core. Do not worry if you cannot stop the flow at first, just read on.
Performing Kegels the Right Way
The next step after identifying your pelvic floor muscles is to strengthen them. On the first few occasions you do this, it might be most satisfying to do them while lying down. Exhale and place one hand on your diaphragm (right below your ribcage). Ensure that your core, stomach, butt, and thighs are relaxed (those that do Kegels wrong often tighten these), contract your Kegel muscles – think pulling upwards and inwards. As you breathe, think about relaxing your pelvic floor muscles and diaphragm wholly.
Do Kegel Exercises Regularly
It is a known fact that you will lose any muscle in your body if you don’t use it. Hence you have to work out and strengthen the pelvic floor muscles continually. It would be great if you can do a workout for 15 every day. However, your muscles might be too weak to last, so doctors advise breaking it down to repetitions. Below is the Kegel Routine:
- Hold the Kegel for 3-5 seconds and relax
- Repeat that ten times (10 times). That is one set.
- Now repeat that set 3 times a day (you can spread it out throughout the day)
You can adjust if that is too hard or easy to do. As your Kegel muscles get more powerful, you can gradually increase the duration, frequency, and intensity. Do not feel too constrained to this pelvic floor muscle exercise routine: the essential part is doing a combination of quick and prolonged contractions. The above set works excellent as Kegels for women and men.
If you feel any pain, that’s a sign, something isn’t quite right, and you should speak to a medical professional.