“Strengthen your core with Kegel exercises – for a stronger you!”
What is Kegel exercise ?
Kegel exercises are a type of pelvic floor exercise that involves contracting and relaxing the muscles of the pelvic floor, which support the bladder, uterus, and rectum. These exercises are named after Dr. Arnold Kegel, who first described them in the 1940s as a way to help women improve their pelvic muscle strength after childbirth.
Kegel exercises are a simple and effective way for men to strengthen their pelvic floor muscles and helpful for both men and women with urinary incontinence or other pelvic floor problems, as well as for sexual health and function.
To perform Kegel exercises, one must identify the pelvic floor muscles and then repeatedly contract and relax them in sets of repetitions, gradually increasing the duration and intensity of the contractions over time.
Necessity of Kegel exercise
Kegel exercises can be beneficial for both men and women for several reasons. Here are some of the reasons why Kegel exercises may be necessary or beneficial:
Improve urinary incontinence: Kegel exercises can help strengthen the muscles that control the bladder and prevent urine leakage, which can be particularly useful for women after childbirth or for men with urinary incontinence.
Enhance sexual function: Strengthening the pelvic floor muscles can lead to improved sexual sensation and orgasm for both men and women.
Prevent pelvic organ prolapse: Weak pelvic floor muscles can cause organs like the uterus or bladder to shift out of their proper position, which can lead to pelvic organ prolapse. Regular Kegel exercises can help prevent this from happening.
Prepare for childbirth: Kegel exercises can help strengthen the pelvic floor muscles, which can make delivery easier and reduce the risk of urinary incontinence and other complications during and after childbirth.
Finally, Kegel exercises can also help improve prostate health. This is because stronger pelvic floor muscles can help reduce the risk of prostate enlargement, which can lead to a number of health problems
Kegel exercises can be an important tool for maintaining pelvic floor health and preventing or treating a variety of pelvic floor issues. However, it’s important to note that Kegel exercises may not be appropriate for everyone, and it’s best to consult with a healthcare provider to determine whether they are safe and beneficial for your individual situation.
Which muscles are strengthen after Kegel exercise
Kegel exercises primarily target the pelvic floor muscles, which are a group of muscles that support the pelvic organs and control urinary and bowel function. These muscles run from the pubic bone to the tailbone and form a kind of sling or hammock across the bottom of the pelvis.
The pelvic floor muscles include the pubococcygeus muscle (PC muscle), which is the main muscle targeted by Kegel exercises, as well as the bulbocavernosus muscle, ischiocavernosus muscle, and other smaller muscles.
By performing Kegel exercises regularly, the pelvic floor muscles can become stronger and more toned, which can improve urinary and bowel control, enhance sexual function, and prevent pelvic organ prolapse.
It’s important to note that it may take several weeks or even months of regular Kegel exercise to see improvements in pelvic floor strength and function, and it’s essential to perform the exercises correctly and consistently to achieve the desired results.
Interesting things about Kegel exercise
Here are some additional things you may want to know about Kegel exercises:
Kegel exercises can be done anywhere: One of the great things about Kegel exercises is that you can do them anywhere, at any time, without anyone knowing. You don’t need any special equipment or a gym membership, and you can perform the exercises while sitting, standing, or lying down.
Kegel exercises can be challenging at first: If you’re new to Kegel exercises, you may find them challenging at first, and it may be difficult to isolate the pelvic floor muscles. Be patient and keep practicing, and you should start to feel more confident and see improvements in your pelvic floor strength over time.
Kegel exercises can benefit men as well as women: While Kegel exercises are often associated with women’s health, they can also be helpful for men with urinary incontinence or erectile dysfunction. Men can perform Kegel exercises in the same way as women, by squeezing and lifting the pelvic floor muscles.
Kegel exercises can be enhanced with biofeedback: Biofeedback is a technique that uses electronic sensors to monitor and provide feedback on muscle activity. For some people, biofeedback can be helpful in improving the effectiveness of Kegel exercises by helping them isolate and contract the pelvic floor muscles more effectively.
Kegel exercises are just one part of pelvic floor health: While Kegel exercises can be helpful for improving pelvic floor strength and function, they are just one aspect of overall pelvic floor health. Other factors, such as maintaining a healthy weight, avoiding constipation, and avoiding heavy lifting, can also be important for preventing pelvic floor problems.
Common Mistakes Men Make When Doing Kegel Exercises
1. Not Doing Enough Reps: Kegel exercises are most effective when done in sets of 10-15 reps, three times a day. Make sure to do enough reps to get the most out of your workout.
2. Not Doing the Exercise Properly: Kegel exercises involve contracting and releasing the pelvic floor muscles. Make sure to focus on the correct muscles and do the exercise correctly to get the most benefit.
3. Not Doing the Exercise Regularly: Kegel exercises are most effective when done regularly. Make sure to set aside time each day to do your Kegel exercises.
4. Not Doing the Exercise Long Enough: Kegel exercises should be done for at least 10 seconds at a time. Make sure to hold the contraction for the full 10 seconds to get the most benefit.
5. Not Doing the Exercise with Enough Intensity: Kegel exercises should be done with enough intensity to feel a slight burn. Make sure to focus on contracting the pelvic floor muscles as much as possible to get the most benefit.
By following these tips, you can make sure that you are doing your Kegel exercises correctly and getting the most out of your workout. With regular practice, you can strengthen your pelvic floor muscles and enjoy the many benefits that come with it.
How to Incorporate Kegel Exercises into Your Daily Routine
Kegel exercises are an easy and effective way to strengthen your pelvic floor muscles, which can help improve bladder control, reduce incontinence, and even improve sexual performance. Incorporating Kegel exercises into your daily routine is simple and can be done anywhere, anytime. Here are some tips to help you get started:
1. Start by finding the right muscles. To do this, try to stop the flow of urine mid-stream. If you can do this, you’ve identified the right muscles.
2. Once you’ve identified the right muscles, you can start doing Kegel exercises. To do this, simply contract and relax the muscles for 10 seconds at a time. Do this 10 times in a row, three times a day.
3. Make Kegel exercises part of your daily routine. Set a reminder on your phone or calendar to do your Kegel exercises at the same time each day.
4. Make Kegel exercises fun. Try doing them while you’re watching TV, listening to music, or even while you’re in the shower.
5. Track your progress. Keep a log of how many Kegel exercises you do each day and how long you do them for. This will help you stay motivated and see your progress over time.
Kegel exercises are an easy and effective way to strengthen your pelvic floor muscles. Incorporating them into your daily routine is simple and can help improve bladder control, reduce incontinence, and even improve sexual performance. So, what are you waiting for? Start doing Kegel exercises today and see the results for yourself!
