What are Kegel exercises?
Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs.
The pelvic floor is really a series of muscles and tissues that forms a sling, or hammock, at the bottom of your pelvis. This sling holds your organs in place. A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder.
Once you understand Kegel exercises, you can do them anytime and anywhere — in the privacy of your own home, in the bus, while driving, in traffic or while waiting in line at the bank… just about anywhere!
Why do Kegel exercises?
Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.
The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence, sexual difficulties such as reduced vaginal sensation etc.
Finding the pelvic floor muscles in women
When you’re first starting Kegel exercises, finding the right set of muscles can be tricky. One way to find them is by placing a clean finger inside your vagina and tightening your vaginal muscles around your finger.
You can also locate the muscles by trying to stop your urine mid-flow. The muscles you use for this action are your pelvic floor muscles. Get used to how they feel when they contract and relax.
However, you should use this method for learning purposes only. It isn’t a good idea to start and stop your urine regularly, or to frequently do Kegel exercises when you have a full bladder. Incomplete emptying of the bladder can raise your risk for a urinary tract infection (UTI).
Goals and benefits of Kegel exercises
Always empty your bladder before doing Kegel exercises. As a beginner, you should find a quiet, private place to sit or to lie down before doing your exercises. As you practice, you’ll find you can do them anywhere.
When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you’ve done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.
Don’t be discouraged if you don’t see the results you want immediately. Kegel exercises may take as long as a few months to have an effect on urinary incontinence.
They also work differently for each person. Some people show great improvement in muscle control and urinary continence. However, Kegels may prevent your condition from getting worse.
How to do Kegel Exercises
Once you know what the movement feels like, do Kegel exercises 3 times a day:
- Make sure your bladder is empty, then sit or lie down.
- Tighten your pelvic floor muscles.
- Hold tight and count 3 to 5 seconds.
- Relax the muscles and count 3 to 5 seconds.
- Repeat 10 times, 3 times a day (morning, afternoon, and night).
Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
For those who want to follow a thorough process and also experience pleasurable Kegel Exercises, the Smart Kegel Ball is what you need.
Smart Kegel Ball is an App operated tool that works you through a Professional Kegel Training Course to help strengthen the vagina and pelvic floor muscles. Can be used with or without the app. After your daily training, you can use is at a vibrator for intense pleasure alone or with your partner.
You can order your Smart Kegel Ball here.
Have you tried kegel exercise before? Did it work for you? Would you love to try it? We would love to hear from you in the comments section.
See you next time,
Hot Kisses xoxo