Kegel exercises for women – a universal technique
Perhaps it’s all about the Kegel movement complex. But few people know how to perform them correctly, what results to expect, and what effects these exercises have. In this article, you’ll find answers to these and other pressing questions.
Article Contents:
Kegel exercises are…
Exercises aimed at strengthening the pelvic floor muscles. They can positively impact a woman’s sex life and help resolve urinary incontinence.
A series of Kegel exercises helps relax the vaginal muscles. This is important for women who experience pain during intercourse and medical examinations. Furthermore, the exercises improve blood circulation in the pelvic organs.
What is the end result? Lack of lubrication and sexual arousal are resolved, making orgasm easier. Experts also claim that orgasm becomes more intense and intense.
How to find the right muscles?
The main problem women face is not finding or feeling the right muscles. How do they do this?
- Tighten the muscles needed to stop urination. Experts do not recommend doing this exercise while actually going to the toilet, especially if the bladder is full. This weakens the muscles and can lead to incomplete emptying of the bladder, increasing the risk of developing a urinary tract infection.
You can use this “trick” to feel the right muscles and stop the flow of urine. But don’t make it a habit—once you find the right muscles and learn to tighten them, move on to training.
- Still having difficulty doing the exercises? Try another technique: insert your fingers into your vagina and squeeze your muscles. You should feel the muscles tense and your pelvic floor rise.
- You can also squeeze your muscles during sex with your partner. Ask them how your vaginal muscles “embrace” and release the penis.
- Which method doesn’t work above? Take a mirror and position it so you can see the area between your vagina and anus. Squeeze your muscles, let them contract, and perform the exercise. If you do it correctly, you’ll see your groin shrink.
Exercise Technique
Lie down on your bed or sit in a chair. Relax.
- Breathe deeply. Keep your pelvic muscles relaxed.
- Exhale slowly and tense your muscles. Hold them relaxed for 3-6 seconds.
- Inhale and relax.
- Take a break.
Repeat this exercise 10 times. You can do three sets per day: morning, afternoon, and evening.
What_to_remember?
- Your bladder must be empty.
This is very important. If your bladder is overfull or only half empty during exercise, you may experience pain and urinary leakage.
- Squeeze only your pelvic floor muscles.
These exercises are designed to target specific muscles. For best results, keep your abdominal, lower back, and buttock muscles relaxed. How do you check this? Place one hand on your stomach and the other on your buttocks and perform the exercise. If you feel any back or abdominal pain after performing the exercise, this also indicates you’ve made a mistake.
Read also: Kegel Exercises for Men: TOP Life Hacks for Achieving Your Goal
What is this series of exercises? How do you perform them correctly? Are you seeing any results, or is the effort not worth it? We understand. What…
Don’t forget to pay attention to your breathing—it should be free. This facilitates relaxation and proper execution of the exercises.
Sit in a chair or comfortable armchair, and lie down on a bed or the floor. If you’re lying down, extend your arms along your body and bend your knees. This way, you can learn to exercise in any position and in any situation, but for now, it’s recommended to ease into it.
- Start small.
If you have difficulty contracting your muscles, start with two or three seconds and increase the time as you get used to it.
- Rest is essential.
Ideally, you should always give your muscles a 10-second rest before the next repetition of the exercise. This time is enough to relax and avoid overexertion.
- Don’t overdo it.
The standard is 10 repetitions, 3 times a day. No more than 4 sets per day. Initially, do not search for recordings.
- 10 seconds.
The number of seconds spent contracting the muscles can be gradually increased each week. However! This time should not be increased by more than 10 seconds.
Do Kegel exercises work?
There are numerous studies on Kegel exercises for women confirming their effectiveness. Within a few weeks, you will notice that you go to the bathroom less often, your muscles are stronger, and your urinary incontinence issues (if you have any) are less severe.
Frequently_Questions
Kegel Exercises for Women. How to do Kegel exercises at home.
- “I experience sexual arousal during exercise. Is this normal?”
Yes, because the pelvic floor muscles contract during orgasm. Exercises also promote more intense orgasms.
- “Should I exercise during sex?”
Why not? Not only are they beneficial, but they can also be enjoyable for your partner.
Kegel exercises can and should be done not only by women who have given birth, but also by women who do not plan to have children in the near future.
- “Do I need to warm up before exercising?”
No, because you can do it anytime.
- “Is it okay to exercise during your period?”
Yes, indeed. It can also help relieve painful cramps.
Routine and Results
Make exercise part of your daily routine. Three to four sets a day isn’t that hard, right? Considering each exercise only takes a few seconds, excuses like “I don’t have time” seem a bit out of place.
The beauty of Kegel exercises is that they can be done in secret. You can do them while sitting at your desk, traveling, stuck in traffic, or relaxing on the couch after a long day.
You don’t have to tie your exercises to a specific time or worry about missing deadlines. For example, do the exercises while sorting through emails.
Find the ideal time and amount of time to do them. Stick to your own standards. Perfectionism won’t help. As mentioned earlier, overdoing the exercises can lead to unpleasant results.
As for results, it’s individual. Some women notice results within a few weeks, while others see little or no results after several months. Don’t get discouraged or give up. Follow all the instructions and continue doing the exercises.
If you’re unsure if you’re doing everything correctly or are concerned you’re not seeing results, consult your doctor. They can measure your progress using a special sensor inserted into the vagina, and the necessary data is displayed on a monitor. Electrical stimulation is also available to help the patient learn to feel and contract the pelvic floor muscles.
In other words, there’s no need to be afraid. If you have any concerns, don’t hesitate to discuss them with your doctor. This applies to the entire body, not just Kegel exercises.
