Kegel exercises, also called pelvic floor exercises, help strengthen the muscles that support the uterus, bladder, and bowels. Kegel exercises also help strengthen vaginal muscles increasing sexual sensitivity for her and him.
Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.
When your pelvic floor muscles weaken, your pelvic organs descend and bulge into your vagina, a condition known as pelvic organ prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine or feces. Fortunately, Kegel exercises can strengthen pelvic muscles and delay or maybe even prevent pelvic organ prolapse.
Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.
HOW TO:
To make sure you know how to contract your pelvic floor muscles, try to stop the flow of urine while you’re going to the bathroom. If you succeed, you’ve got the basic move. Or try another technique: Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should be able to feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor move down to the starting position. As your muscles become stronger — and you become more experienced with the exercises — this movement will be more pronounced.
But don’t make a habit of starting and stopping your urine stream. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection.
If you’re having trouble finding the right muscles, don’t be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.
Once you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Then:
(1) Contract your pelvic floor muscles.
(2) Hold the contraction for three seconds then relax for three seconds.
(3) Repeat 10 times.
(4) Once you’ve perfected three-second muscle contractions, try it for four seconds at a time, alternating muscle contractions with a four-second rest period.
(5) Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
To get the maximum benefit, focus on tightening only your pelvic floor muscles or isolating your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Also, try not to hold your breath. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum.
Perform a set of 10 Kegel exercises three times a day. The exercises will get easier the more often you do them. You might make a practice of fitting in a set every time you do a routine task, such as checking e-mail or commuting to work. You can expect results in 10-12 weeks.
SPEED UP THE PROCESS
Now with the KegelPro you can safely strengthen, tone and tighten your vagina, and once again experience multiple orgasms and improved sexual health with the KegelPro.
No other incontinence treatments or Kegel exercisers are as easy and safe to use as the KegelPro. If you tried “How to do Kegels” manuals or doing Kegels on your own and have found yourself confused or unsure if you are targeting the right muscles, the patented design of KegelPro pelvic exerciser targets the exact pelvic floor muscle for the most effective Kegel exercises.
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