Kegel exercises for women were devised by the renowned gynecologist Arnold Kegel in 1948, and are an excellent way of strengthening the pelvic floor and the pelvic floor muscles (pubococcygeous). Kegel exercises are advised for any women who are pregnancy, especially after repeated pregnancies, after childbirth, surgery, or those who are morbidly obese.
The need for Kegel exercises arises because pregnancy, childbirth, surgery and even obesity, all put excess stress on the pelvic floor muscles. When stretched for a prolonged period, and especially after multiple childbirths, this area is stretched and weakened. The common symptoms of a weakened pelvic floor are:
- Accidentally leaking a few drops of urine while laughing, coughing, sneezing, straining.
- Urinary incontinence, that is, involuntary urination,
- Fecal incontinence.
Weakened pelvic floor muscles can also lead to uterine prolapse, where part or the entire uterus may fall out of the vaginal opening. Kegel exercises help in counteracting all these conditions.
How to find your Kegel muscles?
To find your Kegel muscles, try to pause momentarily while urinating. The muscles you are using are the ones you need to strengthen.
How to do Kegel Exercises For Women
Once you have identified the right set of muscles, you can exercise them. Sit down in a relaxed position, isolate and contract your pelvic floor muscles, and hold the contraction for five seconds, and then relax. Do the same thing again four to five times, and you’ll have finished a set!
The best part is, since they are discrete and do not require any special equipment or a work out area, etc. you can do them anywhere: on the ride to work, at work on a break, or even while watching television.
Kegel Exercises for Women – What not to do
- It’s preferable to do these “Kegel exercises for women” on an empty bladder.
- Also, try not to flex your buttocks or thighs while holding the contraction.
- Another big no-no is doing Kegel exercises for women while actually urinating. Repeatedly stopping the urine stream over time may lead to urinary tract infections.
Kegel exercises for women… are there Kegel exercises for men? Of course there are! In fact the exercise is almost identical to the Kegal exercises for women, although their purpose is different.
If you have you had any experiences with Kegel exercises for women… please share them below!