Kegels are one of the simplest yet most effective exercises you can do to strengthen your pelvic floor muscles. The best part? You can do them anywhere, anytime without anyone even knowing! If you’re looking to improve your bladder control, prevent leaks, and enhance sexual pleasure, then this article is for you.
What Are Kegels And Why Should You Do Them?
Kegels are a type of exercise that targets the muscles located in the pelvic floor area. These muscles support important organs such as the bladder, uterus, and rectum. As we age or go through certain life stages such as pregnancy and childbirth, these muscles can weaken leading to various issues like urinary incontinence, prolapse, and decreased sexual sensation.
Doing Kegels regularly can help prevent or alleviate these problems by improving muscle tone and strength in the pelvic floor region. They may also lead to more intense orgasms during sex for both men and women!
How To Properly Do A Kegel
Performing a kegel correctly involves contracting and relaxing your pelvic floor muscles repeatedly. Here’s how:
- Identify Your Pelvic Floor Muscles
- Sit comfortably on a chair with your feet flat on the ground.
- Imagine you’re trying to hold back urine mid-stream or squeeze something inside your vagina or anus .
- Contract those muscles slowly while breathing normally.
- Hold The Squeeze
- Once you’ve identified your pelvic floor muscles, contract them for 3-5 seconds.
- Make sure to keep breathing normally throughout it.
- Release And Relax
- After holding for 3-5 seconds, release the contraction slowly until all tension is gone from those same areas.
- Repeat The Process Several Times
- Start with 5 to 10 repetitions, aiming for 3 sets of 10-15 contractions each day.
- Rest for a few seconds between each squeeze and release.
Pro Tip: Don’t hold your breath while squeezing! It’s important to maintain steady breathing throughout the entire process.
Common Mistakes To Avoid
It’s easy to think you’re doing Kegels correctly when in reality you’re not. Here are some common mistakes to avoid:
- Contracting buttock, abdominal or thigh muscles instead of pelvic floor muscles
- Holding your breath while squeezing
- Only doing Kegels when lying down
- Not fully relaxing between contractions
Remember: proper technique leads to the best results!
When Is The Best Time To Do Kegels?
You can do Kegels anytime and anywhere as long as you’re comfortable. Some people prefer to do them in private while others incorporate them into their daily routine like during their commute or watching TV.
Here are some examples of good times to practice:
- In the shower or bath
- While waiting on hold on the phone
- During long car rides
- Before getting out of bed in the morning
- While standing in line at a store
Pro Tip: Try incorporating Kegel exercises into other routine activities that already exist in your schedule. This will help create a habit without needing extra time dedicated solely for this exercise.
How Often Should You Perform Kegels?
Like any other workout, consistency is key. Aim for three sets of 10-15 reps per day at first. Over time gradually increase up until around four sets of twenty-five reps across each session based on individual comfort levels and shared decisions with healthcare professionals.
For women, it may be helpful before performing kegel exercises everday despite whether they are experiencing symptoms or no, t apart from stopping urine midstream ones should try applying pressure here and there during odd moments of the day. An increased awareness of pelvic muscles can help you control them better.
Are Kegels Safe?
Yes, Kegel exercises are safe to do for most people. However, there is a chance that doing too many Kegels or not doing them correctly could cause overactive pelvic floor muscles leading to painful bladder symptoms or difficulty passing urine. If you experience any discomfort, stop immediately and seek medical advice.
Pro Tip: Do not replace other targeted muscle groups work out with kegel exercises instead home it up as an additional one to complement your existing ones!
Frequently Asked Questions
- Q: Can men do kegels too?
- A: Definitely! The same pelvic floor muscles exist in both men and women.
- Q: How long does it take to see results from kegel exercises?
- A: It really varies by person but some may notice improved bladder control within a few weeks while sexual benefits may take longer.
Pro Tip: Track your progress every week by keeping a diary or recording how many repetitions you did each day. Celebrate the small improvements along the way!
Kegels are simple yet effective ways to strengthen your pelvic floor muscles improving health overall whether male or female-bodied individual ageing gracefully or experiencing middle age physical changes because they support organs that are important for daily bodily functions like emptying bowels bladder control prevention/increasing of prolapse whilst enhancing sexual performance including intensified orgasms during self-love time!.
So what are you waiting for? Start squeezing those Kegel!!!