Strengthen your pelvic floor with Kegel exercises, learn the 6 easy steps to improve pelvic strength effectively.
Kegel exercises, named after Dr. Arnold Kegel who introduced them in the 1940s, are a simple yet powerful way to improve women's health. These internal exercises help strengthen the pelvic floor muscles, which play a crucial role in maintaining bladder, bowel, and sexual health.
Benefits of Kegel Exercises
Improved Bladder and Bowel Control
By strengthening the muscles that support bladder and bowel function, Kegel exercises help reduce stress urinary incontinence, a common issue that leads to leaking urine during coughing, sneezing, or sudden movements. This is particularly beneficial post-pregnancy, with aging, or during perimenopause when muscle strength declines.
Enhanced Sexual Health
These exercises can increase sexual sensation and improve the intensity of orgasms due to better muscle control and increased blood flow in the pelvic region. They are known to improve sexual satisfaction in menopausal women and can relieve sexual problems related to pelvic floor weakness.
Better Core Stability
The pelvic floor muscles are part of the "deep core" muscle group that stabilizes the spine and pelvis. Strengthening them can improve balance, breath control, and overall strength, complementing other core exercises.
Support During Pregnancy and Childbirth
Regular Kegel exercises during pregnancy strengthen the muscles that support the bladder, uterus, and bowel, reducing the risk of urinary incontinence, pelvic organ prolapse, and may make labor easier and recovery faster.
Preventing Pelvic Floor Dysfunction with Aging
Kegel exercises help combat muscle loss associated with menopause and aging, maintaining quality of life.
Performing Kegel Exercises
Ideally, Kegel exercises should be repeated around ten times per session, two to three times per day. The breath is essential for effective Kegel exercises, with slow breathing in and out recommended before contracting the muscles. It's recommended to vary the position when doing pelvic floor contractions, starting from lying or side lying and progressing to sitting, kneeling, standing, and moving.
Kegel balls, also known as Ben Wa balls or vaginal weights, can be used for added resistance during pelvic floor exercises. Props such as squeezy balls, loop bands, and weights can add challenge and variety to contractions. Learning to release the pelvic floor muscles fully is important for healthy function.
For those having difficulty pinpointing the muscles, pelvic floor trainers can be helpful, providing electrical stimulation and biofeedback. Electrical stimulation devices are generally advised for people with lower strength, while biofeedback devices help with technique and activation.
Contract the pelvic floor muscles for a count of five seconds, then relax for five. Kegel exercises can be done anytime, anywhere, and no one will be aware that they are being performed.
The NHS Squeezy app is endorsed by experts for helping with consistency in doing Kegel exercises. This app provides a structured programme and reminders to ensure you stay on track with your exercises.
In summary, Kegel exercises help maintain pelvic health by supporting urinary and bowel control, enhancing sexual function, improving core strength, and providing crucial support during pregnancy and postpartum recovery.
- Regular Kegel exercises can help reduce stress urinary incontinence, especially during post-pregnancy, aging, or perimenopause.
- Enhanced sexual satisfaction in menopausal women is possible through the practice of Kegel exercises, which can increase sexual sensation and improve orgasms.
- The pelvic floor muscles, strengthened by Kegel exercises, contribute to improved balance, breath control, and overall strength, complementing other core exercises.
- During pregnancy, performing Kegel exercises can help reduce the risks of urinary incontinence, pelvic organ prolapse, and may facilitate an easier labor and quicker recovery.
- The pelvic floor muscles can be strengthened using Kegel balls, squeezy balls, loop bands, weights, or pelvic floor trainers providing electrical stimulation and biofeedback for better technique and activation.
- For those having trouble identifying the pelvic floor muscles, pelvic floor trainers can be beneficial.
- NHS Squeezy app can help maintain consistency in performing Kegel exercises, providing a structured program and reminders.
- Kegel exercises support urinary and bowel control, enhance sexual function, improve core strength, and provide crucial support during pregnancy and postpartum recovery.
