Kegel Exercises: A How-To Guide
Urinary incontinence and other pelvic floor disorders can be prevented or controlled with kegel exercises. Here’s how to do Kegel exercises correctly, step by step.
The pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum, are strengthened with kegel exercises. Kegel exercises, commonly known as pelvic floor muscle training, can be performed at any time. Begin by learning about the benefits of Kegel exercises, and then follow these instructions for contracting and releasing your pelvic floor muscles.
Why are Kegel exercises important?
Pregnancy, delivery, surgery, age, prolonged straining from constipation or persistent coughing, and being overweight are all factors that might weaken your pelvic floor muscles.
You might want to strengthen your pelvic muscles, as well as your abs, if you have ever:
- While sneezing, laughing, or coughing, leak a few droplets of pee (stress incontinence)
- Just before losing a big volume of pee, have a strong, abrupt need to urinate (urinary urge incontinence)
- Stool with a leak (fecal incontinence)
Kegel exercises can also be used to help alleviate discomfort during pregnancy or after childbirth.
Women who have significant urine leakage when they sneeze, cough, or laugh will benefit less from kegel exercises. Kegel exercises are also ineffective for women who leak tiny volumes of pee owing to a full bladder (overflow incontinence).
What are Kegel exercises and how do you practice them?
To get started, follow these steps:
- Find the appropriate muscles. Stop urinating in the middle of it to identify your pelvic floor muscles. You may practice the exercises in any position after you’ve identified your pelvic floor muscles, though lying down may be the most convenient at first.
- Make improvements to your technique. Imagine you’re sitting on a marble and tense your pelvic muscles as though you’re raising the marble to conduct Kegels. Experiment with it for three seconds at a time, then relax for three seconds.
- Maintain your concentration. Concentrate solely on contracting your pelvic floor muscles for the maximum effects. Avoid flexing the muscles in your belly, thighs, and buttocks. Hold your breath as little as possible. Instead, take deep breaths throughout the workouts.
- REPEAT, at least 3x per day. Aim for three sets of 10 to 15 repetitions each day at the very least.
Kegel exercises should not be used to start and stop your urine stream. When you do Kegel exercises while emptying your bladder, you risk incomplete bladder emptying, which raises the risk of a urinary tract infection.
When you’re facing difficulties.
Don’t be afraid to seek assistance if you’re having difficulties completing Kegel exercises. Your doctor or another health care provider can provide valuable input to help you isolate and exercise the proper muscles.
Vaginal weighted cones or biofeedback may be helpful in some situations. You put a vaginal cone into your vagina and utilize pelvic muscle contractions to keep it in place as you go about your regular activities. A pressure sensor is inserted into your vaginal or rectum during a biofeedback session by your doctor or another health care professional. A monitor will measure and display your pelvic floor activity when you relax and contract your pelvic floor muscles.
When should you anticipate results?
If you practice Kegel exercises on a regular basis, you should see effects in a few weeks to a few months, such as less frequent pee leaks. Make Kegel exercises a part of your everyday regimen for long-term advantages.