“Kegel exercises” are frequently mentioned when we talk about women’s sexual and reproductive health. What are these exercises? What are its benefits?
What are kegel exercises for women?
In the gym, we often use words such as “feet day” or “arms day” to describe exercises related to specific physical organs. But have you ever heard of “vagina day”? Yes, the vagina needs exercise, and we’re not talking about masturbation or sexual intercourse here.
*There are special exercises for the vagina, known as Kegel exercises.
The exercises are named after Dr. Arnold Kegel, an American gynecologist who developed these exercises in the 1940s.
They are also called pelvic floor exercises because they strengthen the pelvic muscles that support the vagina, uterus, rectum, bladder, and small intestine. These are many organs, beyond the capacity of the pelvic muscles to absorb. is not it?
How do kegel exercises benefit me?
The pelvic floor muscles may weaken over time due to the increased loads on them. Weak pelvic muscles can lead to problems such as urine leakage, feces, or bad odors.
The severe weakness of these muscles may lead to a condition called “pelvic prolapse”, which means that one or more of the supported organs move with the muscles of the pelvis from its original position so that it presses or detaches from the vagina. And as we can imagine, this condition can be bothersome and distressing.
Pelvic prolapse may be due to aging, pregnancy, normal childbirth, or constant coughing and sneezing. Symptoms of pelvic prolapse may or may not appear.
Doing Kegel exercises regularly and correctly can prevent pelvic prolapse and relieve symptoms if you suffer from it.
Can Kegel Exercises Lead to a Great Orgasm?
Yeah. Kegel exercises improve the sexual experience by enhancing muscle strength, thus enhancing orgasmic contractions. And a great orgasm means a great sex life.
In addition to Kegel exercises, there are other exercises aimed at a better sex life, such as squats, and that rely on standing so that your feet are a little wider than the difference between the arms, then slide down so that your thighs drop below 90 degrees, and you are back to stand again. This exercise also strengthens the pelvic muscles.
Are Kegel exercises useful for a pregnant woman?
A pregnant woman who does Kegel exercises regularly will usually experience easier labor. Strengthening these muscles during pregnancy enables you to control your muscles during childbirth.
Strengthening these muscles relieves two common problems during pregnancy, poor bladder control, and hemorrhoids.
*Kegel exercises are also preferred after pregnancy, as they help speed up the recovery of the perineal region after childbirth, restore bladder control and strengthen the pelvic floor muscles.
How do you do Kegel exercises?
The word exercise always implies involvement in a difficult commitment, but Kegel exercises differ in that they can be practiced while you are lying in your bed, or while you are on the way to work, or while you are watching TV or watching the Internet, or in general during the performance of any other work.
The relatively difficult part is trying to feel the position of the pelvic muscles in order to isolate and exercise them.
*It’s only difficult at first and gets easier with practice.
Here are some ways to determine the pelvic muscles:
While urinating, stop the flow of urine for a few seconds. Remember the muscle you pulled to stop urination. The muscles that do this are the pelvic floor muscles that we want to define and train with Kegel exercises.
But remember not to stop urinating too often because it can lead to diseases and other health problems.
Pretend you’re stopping farting. Let’s be honest, we all went through this situation, that is, we tried to stop the fart in the elevator or in the conference room, or in a crowded bus or train car. So we’ve already felt the position of our pelvic muscles.
Imagine contracting your vaginal muscles around a tampon, menstrual cup, sex toy, or penis. This feeling leads you to contract your pelvic muscles.
One of the favorite ways to feel your pelvic muscles is while lying on your back. It is important to make sure that you do not move your stomach, buttocks, or thigh muscles. We want to move the pelvic muscles and nothing else with it.
The moment we define the pelvic muscles we can perform Kegel exercises. It’s that simple.
Repeat the muscle movement in this way ten times while maintaining the contraction for 3 to 5 seconds, then relax for the same period.
After you get used to Kegel exercises, you can gradually increase the duration of maintenance of the contraction to ten seconds, and increase the number of repetitions of the exercise to 40.
*It is important to avoid stressing muscles other than the pelvic floor.
-It is also important that you do not expect to see results quickly. Kegel exercises, like any other exercise, need regularity and patience. Most of the time results will appear within a few weeks of exercising.