If there’s one exercise that women of all ages should perform, it is definitely Kegel exercises. Not just women, men can also benefit from doing these exercises.
Kegel exercises, also known as pelvic floor exercises, consist of repeatedly contracting and relaxing the pelvic floor muscles to make them stronger. Among other functions, these muscles are key to controlling the flow of urination and play a role in sexual responsiveness during intercourse.
Overtime, many factors can weaken your pelvic floor muscles. Some of these factors include pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.
Strengthening the muscles of your pelvic floor will benefit you in many ways.
How to do Kegel exercises
Irrespective of your age, you can always start doing Kegel exercises and it will help you when done correctly.
The exercises are easy to do and can be done anywhere without anyone knowing. You can do it discreetly just about any time – while sitting at your desk, waiting at a red light or relaxing on the couch.
To do the Kegel exercises:
- While you can do this anywhere, if you’re at home, find a quiet, private place to sit or lay down.
- Locate your Kegel muscles. They are the muscles that you use to stop the flow of urine when urinating.
- Once you have located the muscles, contract these muscles for 5 seconds, while breathing normally.
- Then, relax for 5 seconds and repeat again. Your stomach, back, sides, and thigh muscles should not tighten when you do this.
- Repeat 10 to 20 times per session.
- Do this at least 3 times a day.
To begin to feel the effects, you’ll need to perform the exercises regularly for a few months – several times a day for several minutes at a time.
Here are some of the benefits of doing Kegel exercises regularly.
1. Provide Support to Several Organs
These exercises target your pelvic floor muscles to keep them strong and healthy. Strong pelvic muscles are very important, as they help hold everything down there in place, such as the bladder, small intestine, rectum and even the uterus.