Kegel Exercises for Women: Strengthen Your Pelvic Floor Muscles

Staying fit is important to every human being. Of the many exercises available to stay fit, Kegel exercises must not be ignored. Kegel exercises for women help strengthen your pelvic floor muscles. Your pelvic floor muscles play an important role when it comes to supporting your bladder, bowel and vagina.

Pelvic floor exercises for women are crucial for holding your organs in place while aiding bodily functions such as pooping, peeing and intercourse. Over time, Kegel exercises have gained more popularity owing to how effective they are. In the article below, you will learn more about them.

• What is a Kegel Exercise?
• Who Needs to Do Kegel Exercises?
• How to Perform Kegel Exercises

Kegel exercises help keep your pelvic floor muscles fit. Just like you may resort to lifting weights to keep your muscles strong, you must partake in Kegel exercises to strengthen your pelvic floor muscles. Kegel exercises can give you better control over your bladder and bowels. Overall, these vaginal exercises prevent your pelvic muscles from getting weak. The weaker your pelvic floor muscles, the more likely you are to leak pee and poop or even accidentally pass gas. Natural events such as pregnancy, childbirth or surgery can affect your pelvic floor muscles. Kegel exercises give you the strength and support your pelvic floor needs. They are a convenient option as they serve as an integral part of pelvic muscle exercises that females can incorporate into their daily lives.

While Kegel exercises for women offer an array of benefits to all, there are certain conditions that make these exercises all the more beneficial:

• Pregnancy and childbirth: When you give birth, this includes a C-section, it takes a toll on your body and weakens your pelvic floor muscles. Kegel exercises can help you in your recovery process. New mothers can regain their pelvic strength by doing Kegel exercises.

Additionally, after childbirth, you are likely to experience heavy bleeding, also known as lochia. It is a normal part of the postpartum recovery process and typically lasts several weeks. The bleeding is heavier initially but the flow decreases eventually. You can try Always’ range of sanitary pads to stay protected and comfortable. The Always Maxi Thick Pads, in particular, offers maximum coverage. Its absorbent core keeps you dry. The comfortable flexi pillow and new soft top sheet offer extra comfort.

• Bladder Control Issues: Women who suffer from bladder control issues could greatly benefit from Kegel exercises. If you notice urine leaking during sneezing, coughing or laughing, then it is known as stress incontinence. You can strengthen your muscles and eliminate incontinence episodes, saving yourself from potential embarrassment and enjoying a better quality of life.

• Exercise and weight gain: In some cases, strenuous exercises such as jumping, running and lifting heavy weights can affect the strength of your pelvic floor muscles. Being overweight too can have an adverse effect on your pelvic floor muscles, so Kegel exercises can help you improve them.

• Other reasons: If you have undergone surgery in your pelvic area then pelvic floor exercises for women are just what you need. Factors such as ageing can weaken the muscles of your pelvic floor. Moreover, it can also weaken the muscles of your anus and rectum. This process of weakening is natural.

By themselves, Kegel exercises are pretty simple. However, it requires attention to detail and consistency if you want to see results. Below is a guide to get you started:

• Identify the Right Muscles: Before you proceed with Kegels for women, you must first locate the right muscles. For this, while urinating, stop midstream. The muscles that aid this action are the pelvic floor muscles. Squeeze the same muscles that you use to stop gas from passing. Upon doing so, you will notice a slight pulling feeling in your vagina and rectum. Additionally, you could proceed to place your finger into your vagina and squeeze. If you feel tightness around your finger, this signifies the squeezing of the pelvic floor muscles. Upon finding the right muscles, you can do Kegel exercises however you wish, including lying down, seated or even standing. Performing them lying down might be your best bet if you are just beginning.

• Perfect Your Technique: Getting down the technique is imperative if you want perfect results. Once you’ve identified the pelvic floor muscles, contract them. Try it for three seconds and then relax till you count three. Kegel exercises for women benefits include strengthened pelvic floor muscles and improved bladder control.

• Focus Now: If you want the best result, focus on tightening your pelvic floor muscles. Avoid flexing the muscles in your stomach area, thighs or buttocks. Make sure you are not holding your breath and breathing freely during the exercise. This simplifies the process, making it easier to stick with your pelvic muscle exercises in females.

• Repeat: Strive to do at least three sets a day. Each set should include 10 to 15 Kegels. Perhaps you can consider doing one set seated, one lying down and the last while standing. You could additionally reach out to your doctor for a tailored Kegel exercise play for you. You can expect results within a few weeks or months. You might notice lesser urine leakage provided you are consistent with your exercise.

Kegel exercises for women are simple and highly effective when it comes to enhancing the health of your pelvic floor muscles. If your aim is to recover after the birth of your child, improve bladder control, or prevent prolapse, then Kegel exercises might be the right fit for you. Sure, implementing these exercises in your daily routine, will take getting used to. However, pelvic floor exercises for women don’t take much time but promise great results if done consistently.

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