Kegel exercises for women: how to perform at home
Kegel exercises are the best-known workout technique for improving the tone of the pelvic floor muscles that support the uterus, bladder, rectum, and small intestine. The method was developed and described by the well-known gynaecologist in the twentieth century, after which the pelvic floor muscle group began to be called “Kegel’s muscles.”
The pelvic floor muscles are practically not involved in everyday life, so over time (especially after childbirth) they lose their elasticity. This can lead to the fact that the muscles simply no longer cope with the primary function – the maintenance of the pelvic organs. This can lead to various diseases, as well as to the deterioration of sexual life. But these problems can be avoided by regularly performing a set of Kegel exercises and Kegal breathing. Here are tips to avoid doing kegels wrong.
Who shows the kegel exercises?
Every woman who wants to keep the pelvic organs healthy can do these exercises. In general, this technique was developed for:
- Pregnant women – to learn the skills of complete relaxation of muscles, which prevent the child from pushing out during childbirth.
- Women after childbirth – to recover from tissues that have experienced severe stretching;
- Prevention and treatment of urinary and faecal incontinence;
- Prevention and treatment of the omission of the pelvic organs (uterus, vagina, etc.);
- Maintaining sexual health, improving intimate life and preventing inflammatory processes of the genital organs.
Who is contraindicated to do Kegel Exercises?
- Women who have a miscarriage and premature labour;
- Women diagnosed with cancer;
- Women in the postoperative period.
Preparing to do the exercises
Before you begin to perform Kegel exercises, you should empty your bladder. These exercises can be done sitting, lying or standing – in any position. For a noticeable effect, it is enough to perform the activities 3-4 times a day, 5-40 times per approach. It is not recommended to dramatically exceed the recommended amount of exercise, as this can only exacerbate the problem, from which you will get the opposite effect.
Kegel exercise for women
Clenching is the necessary movement of all Kegel exercises. Understanding which muscles you will need to train and continuously reduce is quite simple: you can feel them while you are urinating.
How to do Kegel exercises at home
When performing Kegel exercises, avoid the tension of other muscle groups – buttocks, thighs, or abdominal cavity. With each approach to the activities you need to breathe and in no case do not hold your breath. This will help to relax and achieve the best results (most women feel the result after 4-6 weeks). Below is a complex consisting of five Kegel exercises.
- Exercise “Hold”
Reduce the pelvic muscles for 5-10 seconds, and then relax. Repeat ten times four times a day and gradually increase the number of repetitions to 50 four times a day.
- Exercise “Reduction”
Rhythmically reduce the pelvic floor muscles for 5 seconds, then relax and rest for 5 seconds. Do 3-5 sets of 10 repetitions. Gradually increase the length of time muscle retention up to 10 seconds.
- Exercise “Lift”
Imagine that you are travelling in an elevator, continually moving up and down. Begin to strain the muscles of the pelvic floor and increase the force of tension when lifting the elevator higher and higher. When you reach the top level, relax your muscles smoothly, pausing at each level and imagining that the elevator is coming back to the first floor. Then take a trip to the basement, where your pelvic floor muscles are completely relaxed.
- Exercise “Waves”
This exercise will involve not only the muscles of the vagina but also the muscles of the anus. To perform it you need to contract the muscles of the vagina, then the anus, and in the same order to relax them. Abbreviations can reach 10-20 seconds.
- Exercise “Positioning”
This exercise is beneficial for pregnant women. Before you perform it, be sure to pre-clean the intestines. Relax, hold your breath, and then pause a little, as if emptying. You can try to do this exercise in different positions – lying, sitting, and squatting or on all fours. Also, doctors recommend combining this exercise with breathing exercises.
Do these five exercises every day, and after a while, you will get a fantastic result!
Menopause: the benefits of Kegel exercises
According to doctor and gynaecologist of the twenties, maintaining a certain degree of confidence in the technique of embracing is keeping in training and having certain courage and control of the muscles that are part of the pelvic floor.
Kegel later confirmed this in the 1950s, when he realised that the exercises he had set up for women with incontinence problems also led to a “side effect”: the increase in sexual pleasure. In the 80s S. Plevnik came to design some tools that could facilitate the execution of Kegel exercises: the vaginal cones. The activities, aimed at toning the pelvic floor, in fact, only work if we can activate and contract the right muscles.
Menopause and Kegel exercises: preparation
The advantage of Kegel exercises is that they can be done by lying down, sitting or walking. To prepare for these exercises:
- Locate the pelvic muscles
Identifying the pelvic muscles is easy. The most common way to do this is to try to stop the flow of urine. The muscles that you contract to do this are those of the pelvic floor. However, remember that this method is used only to identify the muscles: the exercises of Kegel, in fact, must be performed following an entirely different procedure.
- Make sure you have the bladder empty before starting
Performing Kegel exercises with a full bladder may weaken the pelvic floor muscle or get a urinary tract infection.
- Put yourself in a comfortable position
You can do these exercises in the situation that you feel most congenial: lying down with your stomach up, sitting or standing. The important thing is to concentrate on contracting only the muscles of the pelvic floor: the muscles of the back, the abdominals and the buttocks must always remain relaxed. While performing Kegel exercises the back muscles, abdominals and buttocks should always remain relaxed.
Menopause and Kegel exercises: how to do the activities
And now let’s try to perform the operations:
- Contract the pelvic floor muscles for 5 seconds
- In the position that is most friendly to you, contract and exhale the pelvic floor muscles for 5 seconds.
- It is important not to strain the muscle too much, so if you feel that 5 seconds are too many, limited to 2 or 3. Train by degrees, trying to aim for 10 seconds.
- Relax the pelvic floor for 10 seconds
After contracting the muscles, it is essential to give them time to lie down and relax. The time needed to stretch these muscles is usually twice that of contraction. Therefore, at a decrease of 5 seconds, it must correspond to distension of at least 10 seconds. This is to avoid an excessive workload. In this phase, remember to breathe in. Repeat the exercise 10 times three times a day.
In most cases, it takes at least a couple of months to get the first results, so do not be discouraged and try to be constant. You can do these exercises really where and when you want!