See How It’s Done: Kegel Exercise Pictures for Women You Can Follow

Kegel exercises, also known as pelvic floor exercises, can help prevent bladder leaks and improve sexual satisfaction in women of all ages. This type of exercise targets the muscles that support the bladder, uterus, and rectum, and can be done discreetly anywhere, anytime.

However, many women struggle with fully understanding how to perform Kegel exercises properly. This is where Kegel exercise pictures come in handy. With the help of pictures, you can see how it’s done and follow along with ease.

Here are some Kegel exercise pictures for women you can follow:

1. Identify your pelvic floor muscles: Before you begin, it’s important to know which muscles you should be exercising. Spend some time identifying your pelvic floor muscles. One way to do this is to stop urination in midstream. The muscles you use to do this are your pelvic floor muscles.

2. Get into position: Once you’ve identified your pelvic floor muscles, get into a comfortable position. Some women prefer to lie down, while others find it easier to perform Kegel exercises while sitting or standing.

3. Contract your pelvic floor muscles: Now it’s time to start exercising. Contract your pelvic floor muscles, as though you’re trying to stop the flow of urine or hold in gas. Hold the contraction for three to five seconds, then relax for three to five seconds.

4. Repeat: Repeat the contraction and relaxation exercises at least 10 times, three times a day. As you become more comfortable with the exercises, you can increase the length of time you hold the contraction.

Benefits of Kegel Exercises

Kegel exercises offer several benefits for women, including:

1. Improved bladder control: Kegel exercises can help prevent bladder leaks, particularly in women who have stress incontinence (leaking urine when coughing, sneezing, or laughing).

2. Enhanced sexual satisfaction: Strong pelvic floor muscles can help improve sexual function, including stronger orgasms.

3. Improved pregnancy and childbirth outcomes: Strong pelvic floor muscles can help prepare the body for pregnancy and childbirth, as well as aid in postnatal recovery.

Conclusion

Kegel exercises are an easy and effective way to strengthen your pelvic floor muscles and promote better bladder control and sexual satisfaction. By following these Kegel exercise pictures for women, you can ensure you’re performing the exercises correctly and reaping the benefits of a strong pelvic floor. Remember to be patient, as it may take several weeks or even months to see noticeable results.