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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.
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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.

 

from www.kegelexercisesvideo.net

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.

Squat
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!

 

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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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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.