Kegel Exercises for Women

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Kegel exercises are excellent for strengthening the muscles of the pelvic floor. The pelvic floor is the area that controls the flow of urine and holds the pelvic organs in place. Doctors usually prescribe these types of exercises to strengthen pelvic weakness that often occurs after childbirth. To learn how to do these exercises and why it’s important, keep reading:

Why do Kegel Exercises?
There are a lot of reasons why women may need these exercises. Your pelvic floor muscles can become weakened by factors such as pregnancy and childbirth, surgery, being overweight, and aging. If you suffer from symptoms like leaking a few drops of urine when you sneeze, laugh, or cough, feeling a strong and sudden urge to urinate prior to expelling a large amount of urine (this is referred to as urine incontinence), or you leak stool (fecal incontinence), you may benefit from these exercises. For pregnant women and new mothers, Kegel exercises can be practiced during pregnancy and after childbirth to keep the pelvic floor consistently strong and to prevent urinary incontinence from developing. There is a limit to what you can and cannot do when pregnant, elderly, or overweight. These exercises are great across the board because they are low impact exercises that are incredibly effective.

How to do Kegel Exercises:
Kegel exercises are unique, so it may be difficult to identify your pelvic floor muscles as well as hone your exercise technique at first. To begin, you have to locate the correct muscles. Your pelvic floor muscles can be identified by doing this small practice: stop urination in midstream. If you can do this successfully, you’ve identified the right muscles. Wherever you feel pressure or a little strain, those muscles are a part of your pelvic floor.

Now that you’ve identified the correct muscles, make sure your bladder is empty before starting the exercise. When you’re good to go, lie on your back and begin tightening your pelvic floor muscles. Make sure to hold the contraction for at least five seconds, and then relax for five seconds. Work your way up to contracting and relaxing five times in a row. Each time you try contract your pelvic floor muscles, work on holding the contraction for another second each time and relaxing for an extra second.

Stay focused while you exercise. Do not tighten or flex the muscles in your abdomen, buttocks, or thighs. Also be sure to breathe freely as you contract and relax as proper breathing can make the exercises feel a little easier. Once you’ve got the hang of it, try to do ten repetitions at least three times throughout the day.

Only do Kegel exercises when your bladder is empty and you’re lying flat on your back. Never do them while emptying your bladder because this can actually weaken the pelvic floor muscles and cause urinary tract infections. Kegel exercises, like most other exercise routines, are most effective when done regularly. Keep up the routine in order reduce muscle weakness and build a sturdy pelvic floor.

16 Comments

  1. Jo Ann

    Kegel exercises are really helpful! I have been doing them for years. I just take a few minutes and do them in bed before I get up in the morning and before I fall asleep at night. I think making them part of your daily routine is a great way to do them.

  2. sarah evanston

    I have been doing kegels regularly for a while now and it was so difficult to figure out at first but once you get it, they come easy!

  3. Sara

    I know that kegels have given me that explosive boost i’ve been looking for. My hips are feeling great and now I will add these amazing tips to my routine.

  4. Fiona

    I guess I have to do it regularly, this was the first time I’ve read such details about Kegel exercise and I surely enjoyed it. Looking forward for more tips slimshortcut!

  5. Jenna

    Kegel exercises are very important and every woman should make it their daily routine. It will help you to make your pelvic muscle stronger after child birth. I am doing it once every morning with my yoga.

  6. Rebecca

    I did not know that you shouldn’t be doing kegel exercises when you have a full bladder! I always assumed that this was actually the point: to make your bladder stronger

    while it’s full! I can’t believe I got it so wrong! I’ve been doing this for months now but will stop immediately and do it the right way. Thank you for pointing this out!

  7. Pam

    I love doing Kegal Exercises when I am at the gym with the girls. I thought I was going to die when I first started to do them, but now I love them!

  8. Samantha

    Kegel exercises are so important, especially for ladies like myself who are over 30 and have had more than a couple of pregnancies. Carrying a baby really does put strain on that pelvic floor!

  9. Amy

    I’ve done these after my first pregnancy to tighten up things down there and help with urinary issues I’ve had after a traumatic birth…they definitely really helped get my erm, vagina, into top shape after pushing out a baby haha. I would definitely recommend them to anyone who not only wants the sexy benefits, but also the health ones…

  10. quincey

    I always wondered about Kegels and this post explains it very well. I remember trying them once and thinking that I was doing it all wrong because it felt very uncomfortable. Your post taught me something, don’t do them with a full bladder! That’s what I was doing wrong! :)

  11. Prudence

    This is an important exercise for women. I also recently found out that kegel exercises can be used by men too! Who would of thought?

  12. Milly

    I have had back problems for a long time and kegel exercises helped me alot. I’ve stretched my back for quite a while now and the results are great! I no longer feel back pains and I can sport without any problems.

  13. Trish

    Listen to this advice ladies. I try to strengthen my pelvic floor nowadays but ignored it for so many years and did experience “leakage” because of weak pelvic floor muscles.
    I am now obsessed about doing my kegels.

  14. elena

    Kegel exercises are most effective when done regularly.
    When you’ve found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.
    Repeat this exercise 10 to 15 times each session. Try to do this at least 3 times a day.

  15. Sophia

    I noticed that you pointed out that you should be sure not to tighten the muscles in the abs, butt, and thighs. I think this is the reason why I don’t do this move correctly, I always accidentally find myself tightening the muscles in my abdomen. I’m going to have to really work at this in order to do it properly, because this seems like such an important exercise.

  16. Maggie L

    Kegel exercises are amazing. I have been doing them for years. Matter of fact, I am doing them right now! The terrifying thought of accidentally peeing my pants keeps me from ever forgetting to do these exercises. Having babies sure does take a toll on our bodies so we have to do everything we can to keep it all in working order.

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