Kegel exercises have been used for years to help individuals strengthen their pelvic floor muscles. These muscles support the bladder and bowel, among other organs. However, despite being a relatively simple exercise, many people don’t know how to perform Kegel exercises correctly. It’s essential to follow a proper technique to reap all the benefits, and in this post, we will provide you with a comprehensive guide on how to master Kegel exercise with pictures.
What Are Kegel Exercises?
Kegel exercises are simple exercises that involve contracting and relaxing your pelvic floor muscles repetitively. These exercises are mainly aimed at strengthening these muscles, which support your bladder, uterus, rectum and even the prostate.
Benefits of Kegel Exercises
Kegel exercises help strengthen your pelvic floor muscles, which can provide various benefits, such as:
– Reduce urinary incontinence
– Improved bladder control
– Improved bowel control
– Recovery from childbirth
– Improved sexual function
– Enhanced orgasm
– Improved vaginal lubrication
– Improved prostate health
How to Perform Kegel Exercises
Before starting Kegel exercises, it’s essential to identify your pelvic floor muscles. The best way to do this is to try to stop urinating midstream. If successful, you’ve located your pelvic floor muscles. Trying to control urine midstream is not how you will perform Kegels, but it’s an excellent way to confirm that you’ve identified the correct muscles.
Once you’ve located your muscles, it’s time to start practicing Kegels. Here is a step-by-step guide on how to master Kegel exercises with pictures:
Step 1: Sit or Lie Down
Lie on the floor or sit with your feet on the ground and knees slightly apart.
Step 2: Relax Your Muscles
Take a deep breath and relax your muscles. Take a moment to release any tension in your body.
Step 3: Squeeze Your Pelvic Floor Muscles
Squeeze your muscles and hold for 3-5 seconds. You should feel a pulling sensation in your pelvic area.
Step 4: Relax Your Pelvic Floor Muscles
Relax your muscles for 3-5 seconds. You should feel a slight release of pressure in your pelvis.
Step 5: Repeat
Repeat the exercise ten times, with three sets per day.
Tips for Successful Kegel Exercises
– Don’t hold your breath while doing kegels.
– Don’t tighten your abdominal, buttock, or thigh muscles.
– Only focus on your pelvic floor muscles.
– Don’t overdo it. Doing too many Kegel exercises can cause muscle fatigue and increase urinary incontinence.
Conclusion
Kegel exercises are an excellent way to strengthen your pelvic floor muscles and improve your overall quality of life. If done correctly, you should start to see the benefits in just a few weeks. Follow our guide on how to master Kegel exercise with pictures and bring renewed strength to your pelvic floor muscles.
(Note: Do you have knowledge or insights to share? Unlock new opportunities and expand your reach by joining our authors team. Click Registration to join us and share your expertise with our readers.)