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What Are Kegel Exercises?
Kegel exercises are simple, yet effective exercises that strengthen the pelvic floor muscles, which support your bladder and bowel, as well as your uterus, vagina and other pelvic organs. With regular practice, these exercises can help improve bladder control, reduce leakage, and even improve sexual satisfaction. Kegel exercises are used by men and women, and they involve flexing and holding your pelvic floor muscles for several seconds before releasing them.
Benefits of Doing Kegel Exercises
Kegel exercises are a great way to improve your overall health and build a strong pelvic floor. Here are some of the many benefits of including Kegel exercises in your daily routine:
1. Improved Bladder Control
Kegels can help reduce incontinence, the involuntary leakage of urine or feces, by strengthening the pelvic floor muscles, which support the bladder and bowel.
2. Reduced Pelvic Pain
Kegels can also help reduce pelvic pain caused by weak pelvic floor muscles. By strengthening the muscles, you can reduce pain or discomfort during intercourse or activities like running or sitting for long periods of time.
3. Improved Sexual Function
Regularly doing Kegels can help improve sexual function and increase sensation, pleasure and overall satisfaction during sex.
How To Do Kegel Exercises
Kegel exercises are easy to do and can be done in almost any position. Here are some steps you can use to help you get started:
1. Find the Right Muscles
To start, you’ll need to find the right muscles. To do this, tighten the pelvic floor muscles (the same ones you would use to stop urine flow) and hold for three seconds, then release. If you aren’t sure if you’re using the right muscles, try stopping the flow of urine in midstream. This will help you identify the proper muscles.
2. Practice Regularly
Once you’ve identified the right muscles, you can start doing Kegel exercises. The key is to do them regularly, three to four times a day, for at least three months to see results.
3. Work Up To Longer Sessions
Start by squeezing the pelvic floor muscles for three to five seconds before releasing. Over time, work up to longer sessions, aiming for 10 to 15 seconds at a time.
Takeaways
Kegel exercises are a great way to strengthen your pelvic floor muscles and improve your overall health. With regular practice, Kegel exercises can help improve bladder control, reduce pelvic pain, and even increase sexual satisfaction. To get started, it’s important to find the right muscles and practice regularly, aiming for 10 to 15 seconds at a time.
Keywords: Kegel Exercises, Pelvic Floor, Bladder Control, Leakage, Pain, Sexual Function