Kegel exercises are beneficial for both men and women. But female individuals stand to gain more from them than their male counterparts. Also called "Kegels," they are primarily for the muscles of the pelvic floor that support the bowels, the bladder, and the womb.
Kegel workouts got their name from a prominent gynecologist. His name was Dr. Arnold Kegel, and he believed that Kegel exercises could strengthen the muscles of the pelvic floor. He also proved it, after which the popularity of his exercises witnessed a massive surge among several individuals. At present, Kegel workouts are thought to be beneficial for women.
Alongside strengthening their pelvic muscles, some women also perform pelvic workouts for another reason. These exercises lend a helping hand in contracting the vaginal muscles during intimate moments and help female individuals achieve killer orgasms.
While doing Kegel exercises regularly benefits everyone, it is more beneficial for some individuals than others. These workouts benefit the following group of individuals the most:
Before you start doing Kegel exercises, it is essential for you to identify your pelvic floor muscles. To do so, discontinue urination for some time while peeing. If you feel a tightening sensation, it means the pelvic muscles of your body are functioning. Perform this activity only once or twice. You may expose yourself to the risk of facing gallbladder or urinary tract issues if you perform the activity more than once or twice.
As far as feeling your pelvic floor muscles is concerned, you can try out another useful method for it. You can feel the vaginal walls by inserting a clean and lubricated finger into the vagina and then by squeezing or lifting the pelvic openings. The latter involves the anus, the urethra, and the vagina. After locating the pelvic floor muscles, you can think about trying out the Kegel technique.
After locating pelvic floor muscles, you can start performing Kegel exercises. You can perform these exercises by lying down, standing, or even sitting. And the major benefit of performing Kegel exercises is that you do not need to pay a visit to the gym. You can do it anywhere. For this reason, you can easily incorporate it into your daily schedule.
The elevator method is one of the easiest methods of Kegel exercises that you can try out. Consider the vagina to be the elevator shaft and its opening as the ground floor. Lift the elevator towards the belly button while contracting the pelvic muscles slowly. Pause at the top and take the elevator downwards. Try repeating this activity five times at least. Breathe normally while performing the workout, and also make certain that there is no squeezing of the stomach or bum muscles.
After locating pelvic floor muscles and knowing the fundamental technique of performing Kegel workouts, you are ready to learn about some other effective methods of doing Kegel exercises. Using an exercise aid is one of them. If you use it to perform Kegel exercises by targeting the right muscles, it will not only breathe new life into your muscles but also make them strong.
One of the best things you can do to strengthen your pelvic muscles is to use a weighted Kegel exercise. It will add more resistance to your exercise. Keeping this fact in mind, you can consider using a light resistance exercise.
After buying an exerciser, you need to perform your exercises by following the right method. This is the only way in which you can reap the benefits of performing kegel exercisers. After setting up an exerciser as per its manufacturer's instructions in the manual, bear the following tips in mind:
At the initial stages, repeating the above activity of contraction and then releasing it can be a challenging prospect. If you are not able to do so ten times at a stretch, do not worry. You will get better and better with it in the subsequent stages. Try increasing the duration for contraction and rest by several seconds. You can reduce the duration gradually as you feel more comfortable.
When it comes to doing Kegel exercises, an important thing to bear in mind is that it takes time to show results. So, you need to be patient. If you have the goals of your Kegel workout in mind, each session will take you closer and closer to attaining those goals. And attaining those goals will pave the way for the improvement of your pelvic health.
Whenever you perform a workout regularly, you start seeing the results in the subsequent stages. It is a well-known fact that is also applicable in the case of Kegel exercises. But to know whether you are attaining your desired level of progress, you need to monitor your pelvic health from time to time. Even if you find it hard to do so on a daily basis, monitoring your progress after every 2-3 days or even on a weekly basis will be beneficial to you. Depending on the progress you make, you can alter or modify your strategy for Kegel workouts.
If you experience urine leakage or urine incontinence, Kegel exercises can help you get rid of this problem. Additionally, it will also help you improve your pelvic health in several other ways. You can perform pelvic postures in the above-mentioned ways. Even if you are not able to perform the workouts desirably, do not worry or lose your heart. You will eventually get better with time.
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