Kegel Exercise Routine for Women at Home
I”ve heard of intimate Kegel exercises and know that pelvic floor muscle training can be beneficial. However, you”re already there and don”t need a series of exercises. In fact, this is a common misconception faced by many women. Kegel explains why exercises are important at any age, without exception, and how they can impact your feminine health.
Article Contents:
What do Kegel exercises train?
The exercises developed by American gynecologist Kegel don”t help you look better, but they perform a special function of strengthening the pelvic floor muscles.
Their main functions are:
- Supporting the uterus, bladder, and intestines.
- Maintaining the urethral and anal sphincters.
The perineum contains the rectum, urethra, and vagina. The muscles in this area naturally relax during defecation, urination, and sexual intercourse. However, several factors can negatively impact their condition and completely weaken them.
Why do intimate exercises?
Posture, excess weight, and a sedentary lifestyle can ultimately lead to strain on the pelvic floor. Signs of aging are associated with changes in hormonal balance and manipulation of the pelvic organs. This also weakens the perineal muscles.
Pregnancy and childbirth also place additional strain on the intimate areas. Excessive muscle tension can also be caused by constipation or chronic coughing. This can lead to stress incontinence of urine and feces, uterine prolapse, and loss of pleasure from sex.
Intimate exercise programs are specifically designed to improve muscle tone in this area. Avoid potential complications, such as bladder or bowel weakness, and prevent worsening of the condition.
- Recover quickly after childbirth. Since the intimate muscles experience particular strain both during pregnancy and childbirth, exercises should be performed both before and after childbirth.
- Reduce pain during menstruation.
- Increase genital sensitivity. Since the vaginal muscles grip the penis more tightly, stimulation is felt more intensely.
- Enhance orgasm.
- Remember! Kegel exercises should not be performed with a full bladder, menstruation, or inflammation. In addition, do not exercise in a bathhouse or shower to avoid infection. Do not strain your intimate muscles if you are involved in other sports.
You may also need to consult a doctor before starting pelvic floor exercises.
There are chronic pain sensations in the hips, perineum and lower back.
- It is painful to strain your intimate muscles, have sex, or empty your bladder and bowels.
- Read also:
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Technique for performing Kegel exercises
Kegel Exercise Technique
This is because classes can be done anywhere, anytime, at home, on the way to the phone, over the phone or while standing in line at the supermarket checkout. Training is completely invisible to the eye of a PR specialist.
Kegel exercises themselves are easy to do, but you need to know the correct technique for doing them.
Find muscles to “pump”
- The pelvic floor is never felt in everyday life, so training muscles that are not initially visible or felt can be problematic. Most women also do not benefit from exercise because they unconsciously loosen the inner muscles of the abdomen, buttocks or thighs.
Because of this, the first step towards a strong pelvic floor is to find the intimate muscles you need. This can be done in two ways.
The first and easiest way is to use the toilet. While urinating, try to stop the flow. If successful, you have engaged your pelvic floor muscles. Stay in this position for a while to consolidate the feeling of memory.
4 Super Easy Kegel Exercises for Women / How to Do Kegel Exercises at Home?
Remember, however, that this method is only for testing unknown muscles. Stopping and starting urination exposes the urethra to various infections and is therefore completely unsuitable for continuous training.
The second is an internal investigation. Touch the inner surface of the vagina with your index finger, and then squeeze the vaginal muscles. Here, “pump up” them.
By the way, if the muscles are defined correctly, then during training you will feel more tension behind than in front of the pelvis.
Start training
- Intimate muscles are trained by simple tension and relaxation. The exercises can be performed while lying in bed, sitting on a chair, or standing near a window.
Vigorously tense your intimate muscles 3-5 times.
- Relax for a few seconds.
- Repeat vigorous contraction/relaxation 20 times.
- Relax your body
- For best results, focus only on tightening your pelvic floor muscles. The rest of the body and the muscles of the hips, abdomen and back remain relaxed, and the pelvis does not rise. Control this by placing your hands on your thighs or lower abdomen. If it doesn”t move, then you”re doing everything right.
Important point: don”t forget to breathe! Deep, even breathing is essential for a successful workout.
Gradually increase the contraction and release time until you reach 20 seconds.
Try to do at least 30-40 exercises every day. It is best to distribute the exercises over several approaches, rather than all at once.
Intimate Kegel exercises are not only about how often and how hard you contract your muscles, but also how you relax your pelvic floor between contractions. Don”t skip this important step. This can cause muscle damage.
Follow the progress
- After one visit to the gym, you won”t have six-pack abs and your butt won”t be nutty. The same applies to the pelvic floor muscles. To reap the benefits, you must exercise regularly. The first noticeable improvement from daily training should be expected no earlier than after one to two months.
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