Kegel Exercises For Women

Why You Need Kegel Exercises

Vaginal childbirth is one of the most common factors responsible for the weakening of the hammock of muscles that support the internal organs in your pelvis. This is the  pubococcygeus muscle that supports the pelvic organs. Apart from medical treatment doctors usually recommend exercises. These exercises, when performed regularly help to enhance the strength of pelvic floor muscles and increase the efficiency of the related parts. This too is one of the important benefits of Kegel exercises.

Over time, weakness develops in the pelvic floor muscles due to normal wear and tear and childbirth. The bladder, uterus and rectum begin to slip down and get squeezed into the lower regions of the pelvis. Stress incontinence may develop (urine is released during lifting, sneezing or exercising). Performing Kegel exercises can help many women relieve these symptoms.

Reduced Risk of Fecal Incontinence.

This is a condition that causes you to leak stool before you make it to the bathroom. Kegels can help strengthen the rectal muscles to help prevent this.

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.

Firmly tense your pelvic floor muscles. Then, release very slowly, one “floor” at a time. Try it at frequent intervals for 5 seconds at a time, four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

Weighted vaginal cones can be used to help strengthen the pelvic muscle. The cones come in a set of 5 that vary in weight. The tapered end of the cone is inserted into the vagina and the pelvic muscle is contracted to try and hold it in, so that it does not slip out of the vagina. As the muscles get stronger, you progress to a heavier cone.

Chart your progress on a daily or weekly basis. If you were leaking urine before, you should begin to notice that you are leaking urine less frequently or in smaller amounts.

You can do the Kegel exercises lying down or while sitting or standing. If your pelvic muscles are weak, you may want to do them laying down at first. A few minutes in the morning and again before bedtime are good times to start the exercise program.

Do your Kegels as often as you can. The more you do them, the faster you’ll feel the results. You can even practice standing in line or in a queue. No one will know.

What Not To Contract

There are certain muscles that you don’t want to contract while doing Kegel exercises. Your abdomen, thighs and buttocks should be relaxed. If they aren’t, they may feel uncomfortable when doing these exercises and you may not be working the muscles you want.

Keep other muscles relaxed. When doing pelvic floor exercises, don’t contract your abdominal, leg, or buttock muscles or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.

Ongoing Practice

Imagine that your pelvic floor is a lift. Draw up the muscle and pause at each ‘floor’ going up and then go down again. Go down to the basement to reach the lowest point before returning to the normal position at ‘ground floor’ level.

Kegel Exercises To Strengthen Your Muscles

Kegel exercises are traditionally promoted as an exercise for women who want to protect themselves from stress incontinence, tighten their pelvic floor after childbirth, or improve their sexual function. However, as you will see from these kegel exercises video guides, men can benefit from kegel exercises too.

Dr Arnold Kegel is the man who came up with the idea of performing exercises to tone the pelvic floor. These exercises are a little confusing to learn at first but they are easier than they first sound, and you can do them easily and discreetly throughout the day, whenever you have a spare moment or two. The exercises will pay off after a few weeks, and serve you well for as long as you continue to do them.

One particular video that you can find online teaches men how to exercise their pubococcygeus muscle. It may seem unusual for a man to perform kegels, but there are many benefits, including improved erectile strength and the reduction of premature ejaculation, so they are well worth doing.

One good kegel exercises video for women is the guide produced by Michelle Kenway. Kenway describes several simple and effective exercises in her “how to” video, and then offers a second advanced workout in a later video. This is not available at present but you could try a search for it on Amazon, in case it comes back in. You can see various videos on pelvic floor exercises below.

You can do kegel exercises as a single workout when you have a spare few moments, or do kegels throughout the day. Some women pick a frequent event that they associate with kegels, such as stopping at a traffic light, or turning the lights on or off at home. However you decide to schedule your kegel exercises, the most important thing is that you do them.

Be sure to learn how to do kegels properly from one of the videos listed above. You may have heard that “stopping the flow of urine” exercises your kegel muscles. While it is technically true that when you stop the flow of urine you are employing the same muscles as you do in a kegel exercise, performing this action regularly could weaken the muscles and may also lead to urinary tract infections. The only reason to try to stop the flow of urine is if you are trying to isolate the muscles so that you can learn how to perform the exercises described in the videos.

from www.kegelexercisesvideo.netIf you are still having trouble figuring out how to do the exercises, talk to your doctor. Many doctors offer biofeedback training, which involves placing a small monitoring device inside your vagina. The device will give a readout on a separate display, giving you an idea of whether you are contracting the muscles correctly, and how long you can hold them for. If you still struggle, they can also use current to activate the muscles. Once you have felt a contraction for yourself a few times you should be able to figure out how to activate the muscles on demand. It is well worth making the effort to learn how to do kegels properly.



Not Just Kegels

However, kegels exercises by themselves are not the only exercises to help improve the tone of the pelvic floor. You also need to perform squats. Squats help improve the whole tone of the pelvic floor, not just one muscle.

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Kegels Are Not Enough

Not JUST Kegels

Kegel exercise strengthens the muscle which stops the flow of urine; but that’s only one muscle. There are more muscles that need strengthening to tone your pelvic floor. Kegels are helpful but not enough by themselves. You also need to squat. A squat is an exercise that will stretch and tone the pelvic floor. Squats are well known among people who enjoy fitness classes, they are probably considered to be one of the main fitness exercises and they are an excellent exercise in themselves – but for strengthening the pelvic floor they are outstanding.

You already know what a squat is; it’s how you go to the toilet if you are out camping without any facilities. And in many countries, the public toilets are of the squat type. Fitness squats are the exercise that gets you into that position. They use the butt muscles and using these muscles tones your pelvic floor. By the way, your pelvic floor is that part of you that stretches from front to back in the crotch area and holds in all your insides!

To Perform A Squat – for a Beginner

Watch this video. It shows a beginner how to perform a squat the right way. Remember, you do not have to be in a gym to do this, you can do it at home!


Points To Remember

Keep your knees over your ankles NOT in front.
Don’t go too far down at first, if you are not used to doing squats, it will get better as you practice.
Remember to pause for a moment at the bottom of the squat before coming back up
Keep your heels pushed into the floor.

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What Are Kegels Exercises For

from www.kegelexercisesvideo.netWhat Are Kegels Exercises

– and why you should do them?
Over the last 20 years almost every contemporary magazine has talked about the subject of Kegel exercises and suggested these as being the solution to a lot of different issues that people face, such as incontinence, leakage when exercising and sexual dysfunction.

Improving the tone of your pelvic floor muscles is also described as one of the things that can bring a lot of pleasure and enjoyment into your life. This is one of the few cases where the media is totally right because doing Kegel exercises can truly transform your life. Many people don’t hear about this subject until they are pregnant or have some sort of issue with their body.

Pregnant women are told to do these exercises because they strengthen the pelvic floor by directly strengthening the pubococcygeus (PC) muscle, that runs like a sling between your legs, from front to back, supporting the internal organs. They’re told to do this because pregnancy can put a lot of strain on those muscles and that can lead to incontinence among other issues.


Kegel Exercises Toner For Women

The other angle that interests a lot of people is that these exercises can improve sexual performance for both men and women. For women it allows them to firm up those muscles which leads to more vaginal tone. For men, it is known to help with creating harder erections and allowing them to use their PC muscles to stop ejaculation so that they can last a lot longer.


How To Perform Kegel Exercises

There are many different ways to perform these exercises. Some people just work on stopping the flow of urine while going to the bathroom to learn how to activate these muscles and to learn where they’re located, though this is not recommended, as it can lead to the possibility of urinary infections. After a person has learned how to locate and clinch these muscles, they can do Kegel exercises at any time, preferably with an empty bladder. They are probably best performed first while lying down, feet on the floor and knees raised and slightly apart but once you have located these muscles and know how to tighten them, you can perform them in the car, at work or just about anywhere possible. It is also possible to buy electronic devices that help to stimulate the muscles.


Kegel Exercises Toner For Men

Effect Of Kegel Exercises

One yet to be determined supposed outcome of doing these exercises is that they can improve prostate health in men because of the increased blood flow to the region. Although the research is inconclusive, the use of these exercises for men is known to help their sex life. For men who have an enlarged prostate, strengthening these muscles is also very important because it improves their ability to stop the flow of urine. Women who have been through vaginal childbirth know how important having strong PC muscles are to being able to control their bladder, for instance.

So as you can see, the answer to what are Kegels exercises is that they are a form of exercise that targets the PC muscles that support the pelvic organs, such as the bladder and uterus and can help control the flow of urine, create harder erections, increase vaginal tone and improve the health of both men and women. Kegels are a preventative and restorative exercise with many quality attributes and everyone should do them a few times a day to maintain their health and to increase sexual function. It is a little ounce of prevention.

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What Use Are Kegels Exercises To My Health

Kegels Can Change Your Life?

It may sound funny and slightly embarrassing, but doing kegels exercises can change your life. Many women just like to leave “that area” alone to do its own thing. But “that area” is vital for your life and good health and women everywhere should be more concerned about how to help it function properly. The truth is though, kegels are not only just for women they are for men as well. That may sound surprising, but understanding the benefits to doing kegels will help one understand how they should do them and why. While kegels have always been useful in women’s healthcare, there are benefits to it for males as well.

What Are Kegels?

So first to be addressed is what are kegels? Kegels are a pelvic exercise that consist of contracting and relaxing the muscles that support the pelvis. This motion must be performed multiple times during each day to begin to take effect, so every once in a while will show no benefit at all.

Kegels For Women

from www.kegelexercisesvideo.netWhat use are kegels exercises in womans health? These exercises are done to help bring down urinary stress incontinence in women, which often takes place after childbirth. It also helps pelvic prolapse by decreasing its severity. A study also showed the women who do regular kegels attain orgasm more easily, frequently, and more intensely. There are women who complain of a lack of vaginal feeling during sexual intercourse and may be experiencing dysfunction of the pubococcygeus (PC muscle). By doing kegel exercises the PC muscle can be restored and sexual appreciation is increased. This would be of great benefit since this is a part of life one should be enjoying, not annoyed by.

Kegels For Men

www.kegelexercisesvideo.netThere are terrific health benefits to men as well, and men everywhere should be more interested in doing kegel exercises themselves rather than dismissing them as only for women. This exercise can help men have greater control over their ejaculations, making sexual intercourse last longer. This exercise can also increase the intensity and size of their erections.

Problems that are helped or cured

Kegel exercises also aid men and women with urinary incontinence and even fecal incontinence. By strengthening your pelvic floor muscles your urine flow is more controlled and your pelvic organs stay in place. This reduces the need to urinate if you laugh too hard or cough or sneeze, and helps control those times that you have to go and cannot make it in enough time.

Starting Kegels

The best way to start a kegel exercise routine is by squeezing the muscles 3 seconds then relaxing for 3 seconds. Do this 10 to 15 times each session and try to do it 3 times a day. Add a second each week till you work up to squeezing the muscles for 10 seconds at a time.

So rather than wondering what use are kegels exercises to my health, just start doing them and see. Perhaps it will be that missing link in your sex life that you have been searching for, or maybe it will be the tool you needed to gain control over your bodily functions. Whatever the case, it cannot hurt to try and it could be of great benefit!

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Please note that any links on this page may be affiliate links. This means that this site will receive a small commission if you buy through the link. This will not change the price you pay.