kegel exercises consist of repeatedly contracting and relaxing the muscles that form part of the pelvic floor. Let say you are going to urinate, as you are peeing the muscles you can squeeze to stop the urine mid stream, well those are your kegel muscles. Side note, you shouldn’t be doing that frequently when you are going pee, that’s not good for you.
Squeeze and contracting these muscles regularly are actually really good for women to regain some pelvic strength, especially if you have gone through pregnancy and childbirth, been overweight and aging. Also, if you have frequent urination, exercises can help control that
Now theres a sexual component comes from a study that indicates women doing pelvic floor exercises were orgasming easier and more intensely but the verdict is still out on that one.
However, the benefits of pelvic floor exercises are great for small bladder and urine issues. . And they are easy to do, you can literally be doing them “RIGHT NOW.” you can incorporate them into your daily routine, 3x times a day, whether you are watching tv or at your desk.
What are Kegel exercises?
In the late 1940s, a doctor called Arnold Kegel developed special exercises to deal with stress incontinence (the inability to control natural discharges of urine or faeces) during pregnancy and after delivery. While stress incontinence is temporary and reversible, many experts believe that Kegel exercises may prevent and reduce some types of incontinence in people of all ages and both sexes.
The idea behind these exercises is to strengthen the vaginal, urinary and anal muscles. Thus Kegel exercises are prescribed to overweight or menopausal women where urinary incontinence may be a problem. As an added benefit, these exercises can also boost your sex life as toned muscles make sexual intercourse less painful and more pleasurable.
How to do Kegel exercises
Here are some easy exercises you can try for yourself:
When passing urine, try to stop the flow mid-stream. You are using the front part of the pelvic muscles around the urinary and vaginal area to do this. Count to three, then relax and restart the flow. Practise this repeatedly.
Imagine you are trying to hold back a bowel movement by tightening the pelvic muscles around the anus. Do this without tightening the muscles of your legs, buttocks or abdomen. Keep trying till you get it right.
Now try tightening the pelvic muscles from back to front and count to four slowly. Then release them. Do 100 repetitions, thrice a day. It will take just about two minutes each time.
Remember, if you are doing this during pregnancy or after childbirth, do as many as you can. You can do these exercises while sitting, standing or lying down. Waiting in line at the supermarket? Now’s the time to do these exercises!
Repetition will work wonders and you will see the difference after just a few weeks. Ask your gynaecologist if you have any doubts or to check that your technique is correct.
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