How to Do Kegel Exercises That Strengthen Your Pelvic Floor
The pelvic floor is a group of muscles that support the bladder, bowel, and uterus. Strengthening these muscles can improve bladder and bowel control, as well as sexual function. Kegel exercises are a popular and effective way to strengthen the pelvic floor. Here’s how to do kegel exercises that strengthen your pelvic floor.
1. Find the Right Muscles
The first step in doing kegel exercises is to identify the correct muscles. These are the muscles you use to stop urination midstream or to hold back gas. To find these muscles, try to tighten and hold the muscles you use to stop urination. If you feel a tingling sensation in your genitals, you’ve found the right muscles.
2. Practice Kegel Exercises
Once you’ve identified the correct muscles, it’s time to start practicing kegel exercises. Here’s how to do them:
– Sit or lie down in a comfortable position.
– Inhale deeply and then exhale.
– As you exhale, tighten your pelvic floor muscles and hold the contraction for three to five seconds.
– Release the muscles and relax for three to five seconds.
– Repeat this cycle for 10 to 15 repetitions.
– Aim to do three sets of kegel exercises per day.
3. Maintain Proper Form
It’s important to maintain proper form while doing kegel exercises. Here are some tips to keep in mind:
– Do not hold your breath or tighten your abdominal, thigh, or buttock muscles.
– Keep your movements slow and controlled.
– Focus on the pelvic floor muscles and avoid tensing other muscles.
4. Use Visualization Techniques
Some people find it helpful to use visualization techniques while doing kegel exercises. Imagine that you are lifting a small object, such as a marble, with your pelvic floor muscles. This can help you concentrate on the correct muscles and maintain proper form.
5. Monitor Your Progress
It’s important to monitor your progress while doing kegel exercises. If you notice improvements in bladder and bowel control, or increased sexual satisfaction, you’re on the right track. However, if you don’t see improvements, it may be helpful to consult with a healthcare professional for guidance.
6. Stay Consistent
Consistency is key when it comes to kegel exercises. Make it a habit to do them daily, and you’ll see the best results over time. Remember, it may take several weeks to notice significant improvements, so be patient and stay committed to your routine.
In conclusion, kegel exercises are a simple yet effective way to strengthen your pelvic floor. By following these steps, you can improve bladder and bowel control, as well as sexual function. Remember to maintain proper form, stay consistent, and monitor your progress for the best results.
