Kegel Exercises – What You Need To Know About Kegels

Kegel Exercises

Kegel is one of the most popular exercises out there and for a good reason. They help improve your pelvic floor muscles, which can help with many issues such as incontinence, prolapse, pain during sex, and more. But what are they, and what do you need to know to start doing them? Read on to find out!


Overview


If you’re looking for a way to strengthen your pelvic floor muscles, kegel exercises might be the right option. Kegels are simple yet effective exercises using your pelvic floor muscles to hold your urine or bowel movements. This blog post will provide a brief overview of kegel exercises and explain what you need to know before beginning them.


What are Kegels?


Kegels are a type of pelvic floor exercise that helps to improve urinary incontinence, sexual function, and overall pelvic health.

There are three types of Kegels:

The standard Kegel
The mini-Kegel
The kegel ball.


Each has its own benefits and can be performed in various ways.

The standard Kegel is performed by squeezing the PC muscles as quickly and steadily as possible for two seconds. Mini-Kegels are done by contracting and releasing the PC muscles once per second. Kegel balls are inserted into the vagina to provide resistance while performing mini-Kegels.

A few things to keep in mind when doing Kegels: always warm up your muscles before exercising, avoid straining yourself, and focus on keeping your abdominal muscles pulled in during the entire exercise.

Video by Michelle Kenway

Why Do Kegels?


Kegels can help improve urinary health and sexual function by strengthening the pelvic floor muscles. Pelvic floor muscles support your bladder, uterus, and other organs in your pelvis. When these muscles are weak, it can lead to problems with urination, including difficulty achieving an erection, problems with ejaculation, and incontinence.

How do Kegels work?


Kegels are a type of pelvic floor exercise that can help improve sexual function, urinary control, and overall strength and tone in the pelvic area.

Before you start Kegel exercises, there are a few things you need to know about them. First, Kegels are performed by contracting and releasing the muscles in your PC muscle group. Second, they should be done regularly and at least twice daily for best results. Lastly, warm up before starting these exercises by doing some light stretches first.

Here’s a beginner’s guide to kegel exercises:


1-Start by lying down on your back with your feet flat.
2-Lift one knee up towards your chest and squeeze your glutes hard. Hold for two seconds.
3-Release the muscle and repeat on the other side.


How to do a Kegel Exercise?


Start by contracting the muscle around your anus and holding the contraction to do a kegel.

Kegels are a great way to strengthen your pelvic floor muscles. This exercise can help you avoid potential health problems like urinary incontinence, prolapse, and more. To do a Kegel, start by finding a comfortable position on the ground with your knees bent and your feet flat on the ground.

You should then place your hands behind your back, slightly apart from one another, and press down into the palms of your hands. Hold this position for three seconds before releasing and repeating the process.

If you can do a sit-up, you can do a Kegel. Kegels are simple exercises that many women use to strengthen their pelvic floor muscles.

Video by Michigan Medicine

Here’s how to do a Kegel:


1. Begin by sitting on the ground with your legs apart and your feet flat on the ground.
2. Place your hands on your thighs and press down firmly while tightening your pelvic floor muscles. Hold for two seconds, then release.
3. Do six repetitions, two per side.

Kegel exercises are a great way to strengthen your pelvic floor muscles and improve your sex life. In a nutshell, a Kegel is simply a contraction of the muscles in your pelvic floor. You can do them as part of your everyday routine or use them as a way to increase your pleasure during sex.

There are several types of Kegels, so make sure you find one that works best for you. The simplest type is the inner/outer thigh Kegel, in which you alternately tighten and release the inner and outer thighs. For a more challenging exercise, try the ball-and-chain Kegel, in which you hold on to a weighted ball or chain with both hands and contract and repeatedly relax your pelvic floor muscles.

Tips for getting started with Kegels


Whether you’re doing them for self-improvement or because you want to add some spice to your sex life, start with these tips for getting started:

1. Start with the basics: Get comfortable in a seated or standing position with your feet on the ground and your hands resting comfortably on your thighs.
2. Tighten your pelvic floor muscles by pressing down on the pelvic floor muscles located below your vagina. Hold for 3-5 seconds, then release. Do 10-15 repetitions per day for best results.
3. Experiment with different techniques: Try using one hand to help hold onto your perineum as you tighten and release the pelvic floor muscles, or use two hands to complete the entire exercise, alternating sides every few repetitions.
4. Don’t forget the perineum: When targeting it, make sure to squeeze gently and evenly all around it, not just at the front or back of it. This is an important part of the exercise since it helps improve sexual function by improving blood flow and nerve function in this area.


The Benefits of Doing Kegels


Kegels are a type of pelvic floor exercise that can help improve your sex life, urinary health, and overall posture. Here are the top five benefits of doing Kegels:

1. Kegels can help improve your sex life by helping you achieve stronger and more constant orgasms.
2. Kegels can also help improve urinary health by helping to increase bladder control and reduce the risk of incontinence.
3. Kegels can also help improve your posture by training your abdominal muscles and giving you a stronger foundation from which to carry yourself.
4. Finally, Kegels can help reduce stress and tension in your body, making you feel happier and more relaxed overall.
5. So why not give them a try? They’re definitely worth it!

Video by Michelle Kenway

How to Start Doing Kegels?


Kegels are a type of pelvic floor exercise that can help improve your sex life and overall health. Here is what you need to know about doing Kegels:

1) Kegels are a form of exercise targeting pelvic floor muscles. The pelvic floor muscles are responsible for bladder control, sexual function, and bowel movements.

2) To do a kegel, start by holding your breath and counting to 10. Then, contract your pelvic floor muscles as hard as you can for 2 seconds. Release the muscle and breathe deeply for 4 seconds. Do this 10 times.

3) If you find it difficult to do Kegels on your own, you can use a Kegel exerciser to make the workout easier. You can also find instructional videos online or in the library.

Tips for Better Results from Kegels


Kegels can be a great way to keep your pelvic floor muscles strong and healthy. But like any exercise, you must do them correctly for maximum results. Here are four tips for getting the most out of your Kegels:

1. Start with a few easy repetitions. If you’re just starting out, aim to do 10–15 Kegels daily, gradually increasing the number as you see improvement.

2. Use a timer or watch to help track your progress. This will help you stay motivated and ensure you’re doing the exercises correctly.

3. Press down firmly and hold the contraction for at least two seconds. This is key for optimal results.

4. If you experience pain or discomfort during a kegel, stop and consult your physician before continuing.

Which types of kegel exercises are best for Women?


There’s no one-size-fits-all for Kegel exercises, so it’s important to find ones that work best for you. Some popular types of exercises include:

Kegels are one of the most effective exercises for strengthening pelvic floor muscles. The pelvic floor muscles support the bladder and bowel and can help prevent incontinence. Kegels can also improve sexual function and childbirth. If you’re new to Kegels, start with a few simple exercises and work up to more challenging sets.

1-Start by contracting your pelvic floor muscles for two seconds, hold for two seconds, and release.

2-Do five repetitions on each side.

3-As you get stronger, you can increase the tempo and number of reps.

4-If you experience pain, decrease the number of reps or intensity.

5-Remember to always warm-up and stretch before starting any workout routine.

There are many Kegel exercises, so it’s important to find the ones that work best for you. If you’re new to the exercise, start with a few simple exercises and work up to more challenging sets.

Final Thought


If you’re looking to improve your pelvic floor muscles, you may be wondering what kind of exercises work best. In this post, we’ll discuss the basics of Kegel exercises and help you choose the right ones.





Leave a Reply

Your email address will not be published.