Kegel Exercises- What Are They? How To Do Them? Their Benefits

You may have heard of Kegel exercises before, but you’re not sure what they are.

What is Kegel? How to do Kegel exercises safely. When and why you should start doing them? How many times in a day vs every other day?

The benefits of Kegel exercise for women or men include sexual health. So, what are precautions when it comes to this type of muscle building?

In this blog post, we’ll discuss everything you need to know about Kegel exercises so that you can start strengthening your pelvic floor (Kegel) muscles right away!

What Are Kegel Exercises

Kegel exercises are the same and beneficial both for men and women. These exercises involve contracting and relaxing the pelvic floor muscles to strengthen them. For both genders, Kegels strengthen pelvic floor muscles to improve bladder control (which is why they’re also known as Kegel exercises).

Finding Floor Muscles

Doing Kegel Exercises is easy. The first step to doing them properly so they are effective is knowing how to find your pelvic floor muscles or “Kegels” as many people call them. Once you know where these muscles are located it becomes very simple and quick to do a Kegel exercise anytime anywhere.

But How?

You can do so by stopping your urine mid-stream while going to the bathroom. If you are successful in doing that, then those are your Kegel muscles!

Mind That

Some people confuse these with their abdominal or buttock muscles instead of their pelvic floor muscles. So make sure you are using these muscles correctly.

Steps To Do Kegel Exercises

Now that you know where your Kegels are, the next step is doing a basic Kegel exercise.

1. Tighten or contract your pelvic floor muscles for five seconds.
2. Squeez around the urethra, vagina, and anus
3. Relax them for another five seconds
4. Repeat them at least ten times in each session

NOTE: When starting, you may only be able to do a few of these before getting tired. But over time and with practice this number will increase.

Points To Remember

Don’t Contract Vagina Or Anus

When you contract these three things (urethra, vagina, anus) together can cause discomfort or pain. Instead, choose to contact them individually.

Tighten A Single Muscle

You have to tighten only one muscle at a time when doing Kegel exercises correctly. This is how you will be able to isolate the right muscles.

Some Common Questions

Why Do Kegel Exercises

There may be enough reasons for you to start doing Kegel Exercises such as:

• Give you a tighter vagina or strong bladder
• Tone your pelvic floor muscles
• To resolve other issues like stress incontinence (accidental urine leakage)
• For good sexual health for men and women alike

How Often To Do Kegel Exercises

You can do Kegel exercises every day. However, be mindful and do not overdo them.

How Long To Keep Up the Contractions When Doing a Kegel Exercise

You can contract and release your muscles for as long as you like.

It’s best to start with short sets of about five seconds at a time.

Over time, build up to squeezing for ten seconds at a time.

You can do anywhere from three sets of five reps to fifteen-second hold, release and repeat exercises daily.

How It Feels Like Doing Kegel

When you contract your pelvic floor muscles, it is like lifting and drawing together the base of your pelvis. You can do this exercise anywhere without anyone knowing that you are doing them!

Why Kegel For Men And Women

Kegel’s muscles play a vital role in the urinary and reproductive health of both men and women. They can also help with other conditions such as:

• Erectile dysfunction (ED)
• Overactive bladder (OAB) or incontinence issues like stress, urge, or mixed incontinence

Kegel Exercises for Men

Men should do Kegels for the reasons listed below:

• Support the urethra, bladder, and bowel
• Improve sexual performance
• Reduce the chances of having an overactive bladder (OAB)

Also, Kegel exercises help with erectile dysfunction, stress incontinence, and premature ejaculation besides helping with prostate health issues such as benign prostatic hyperplasia (BPH). Furthermore, prostate cancer survivors can greatly benefit from Kegel exercises to prevent any urinary issues that may arise after treatment.

Precautions for Men

Kegel exercises are considered safe for men of all ages. However, it’s important to pay attention to the type of equipment used during these exercises.

• A-weighted device or bar may increase the risk of injury if not properly handled by a male with weak pelvic floor muscles.
• Men should avoid heavy lifting or strenuous activity that requires holding the breath as it may affect their ability to perform these exercises properly and safely.
• Men with prostate problems should consult their doctors before doing Kegel exercises or any pelvic floor exercise regimen as it may worsen their condition.

NOTE: Strong pelvic muscles can put pressure on the prostate and ducts. It could cause further discomfort such as pain when urinating or ejaculating. Therefore, care must be taken as one increases the reps or intensity of Kegel exercises.

 Kegel Exercises For Women

Women should do Kegel exercises for the following reasons:

• To avoid incontinence during their menstrual cycle. As the pelvic floor muscles are weaker during menstruation. Adding Kegel exercises can help keep this area healthy and strong.
• Kegels exercises are a great way for women to strengthen their pelvic muscles and avoid any complications after giving birth.

Due to the effects of pregnancy and childbirth, many women experience pelvic floor muscle weakness which can lead to issues like incontinence or OAB.

NOTE: It is recommended that women do these exercises at least three times a day for 30 seconds each session without holding in one’s breath. Breathing deeply while doing Kegel exercises can help relax the pelvic floor muscles more.

Precautions for Women

Women should be careful when doing Kegel exercises while pregnant. It’s best to consult with a doctor before starting any pelvic floor exercise regimen during pregnancy, especially if it’s one’s first time. Pregnancy and delivery can weaken the muscles in this area which may lead to more complications such as incontinence OAB.

When To Expect Results

When Doing the Kegel exercises correctly, people generally experience results like stronger pelvic floor muscles and bladder control after around six weeks of doing them daily.

Benefits Of Kegel Exercises

We have already touched upon the benefits of the blog in the above sections. However, to refresh once again, we are listing down the health and sexual benefits again to give you some extra motivation.

• Help with stress incontinence as this type of bladder control problem can happen when coughing, sneezing, or laughing
• Helpful to women who have had children because pregnancy and childbirth put a great deal of strain on your pelvic floor muscles
• Reduce urinary problems such as nighttime urination or lack of control
• Strengthen these muscles to enjoy intercourse and experience more pleasure during sexual activity
• Help with erectile dysfunction in men by improving blood flow through the penis

Conclusion

Kegels, also known as pelvic floor exercises. They are meant to strengthen the muscles that support your bladder and uterus. The exercise can help you avoid urinary incontinence and other issues associated with aging such as constipation or a weakened pelvic floor. Kegel exercises should be done daily for best results- take some time out of your day to do them!