Kegel Exercises: Not Just For Better Orgasms
Kegel exercises are the contracting and relaxing of the pelvic muscles repeatedly. There are many different things that can add stress to your pelvic muscles, such as being pregnant, being overweight, childbirth, age and too much coughing. Weak pelvic muscles cause your pelvic organs to descend and bulge into your vagina, a condition known as Pelvic Organ Prolaspe. Pelvic organ prolapse can cause uncomfortable pelvic pressure and leakage of urine and feces. Kegel exercises can prevent this condition.
Kegel Exercises Benefits
There are many things that Kegel exercises are good for, such as:
- Strengthening pelvic floor muscles that support your uterus, bladder and bowels
- Prevent and control urinary incontinence
- Prepares for childbirth
- Helps maximize a woman’s orgasm
During pregnancy kegel exercises are highly recommended. They can help a woman’s comfort levels as the due date approaches closer. Plus, they can help to control urine leakage, which is very common at the end of the pregnancy term and after childbirth.
How To Do Kegel Exercises
Learning how to do Kegel exercises takes determination, especially if you do not know how to identify your pelvic muscles. Identifying these muscles is crucial to doing the exercise, so if you don’t know where they are, next time you use the bathroom, try to stop the flow of urine and then start it again. The muscles doing the work are your pelvic muscles. Now, it’s important you don’t get in the habit of stopping and starting the flow of urine because this can actually weaken your pelvic muscles. Only do it a few times to identify where the muscles are. If you can’t find your muscles, ask for help. Don’t be embarrassed to ask your doctor or health care provider.
Once you’ve found your pelvic muscles you can begin doing exercises in ‘sets’ or ‘reps’. Always make sure you’ve used the restroom and emptied your bladder before starting your exercise. You can either sit or lie down to do them.
1. Get into position, either sitting or lying down
2. Contract your pelvic muscles and hold for 3 seconds
3. Relax your muscles
4. Repeat 10 times
As you gain more control over your muscles, you can increase your hold time. Do this slowly or gradually. Start with 3 seconds, move to 4 seconds, then to 5 seconds until you can comfortably or easily hold your contractions for 10 seconds. You want to do this exercise three times a day, every day.
Now, it’s important you’re only working your pelvic muscles and not your buttocks, abdomen or thighs. The exercise will get easier with time, but at first try to focus solely on your vagina.