The answer is yes, but you deserve to know why!
Believe it or not, I was introduced to Kegels through Keeping Up With The Kardashians. There was an episode early on in the series wherein Kourtney and Kris were talking about Kris’ bladder control issues, and inevitably the subject of Kegeling arose. They were speaking about it in the car and at one point they both started Kegeling “together.”
It was odd because they said “lets Kegel” and then just kind of… started smiling at each other?
I was like… “What’s going on? What are they doing?”
It piqued my interest enough to Google it, and it turns out that Kegeling is great for women for a variety of reasons.
Kegel exercises, named after Dr. Arnold Kegel, are simple yet effective exercises that target and strengthen the pelvic floor muscles. These exercises offer a multitude of benefits for women, promoting overall health, enhancing sexual satisfaction, and preventing common pelvic floor disorders. If this is your introduction to Kegels, you’re probably thinking “Well sign me the hell up!” But how do they work and how does a simple muscular exercise do so much for women’s health? If done correctly and often, Kegeling can truly change your life.
Understanding Kegels
The pelvic floor muscles are vital in supporting the bladder, uterus, and rectum. Factors like pregnancy, childbirth, aging, obesity, and certain medical conditions can weaken these muscles, leading to issues such as urinary incontinence, pelvic organ prolapse, and decreased sexual satisfaction. Kegel exercises target and strengthen the pelvic floor muscles, aiding in preventing and managing these conditions.
Benefits of Kegels for Women
Improved Bladder Control: Kegels help strengthen the muscles responsible for urinary control, reducing the incidence of stress incontinence and urge incontinence.
Enhanced Sexual Function: Strengthening the pelvic floor muscles can lead to increased sensitivity during intimacy, stronger orgasms, and improved vaginal muscle tone.
Prevention of Pelvic Organ Prolapse: Kegels can help prevent or alleviate pelvic organ prolapse, a condition where the pelvic organs descend from their normal position.
Performing Kegel Exercises
The first step is to locate the pelvic floor muscles. One way to do this is by stopping the flow of urine midstream during urination. However, this should only be used as a means of identification and not as a regular exercise technique.
Before starting Kegels, you should ensure your bladder is empty to prevent any discomfort or disruption during the exercise. There are a few Kegeling techniques to explore.
Technique 1: Squeeze and Lift
Contract the muscles of the pelvic floor, as if trying to stop the flow of urine or hold in gas. Hold this contraction for a few seconds (aim for 5 seconds initially) and then release. Repeat 10-15 times, gradually increasing the duration of each squeeze as you progress.
Technique 2: Quick Contractions
Rapidly contract and relax the pelvic floor muscles in a pulsating manner. Perform around 10-15 quick contractions, allowing the muscles to fully relax between each one.
Then, incorporate a Routine. Aim for three sets of Kegel exercises per day, gradually working your way up to longer durations and increased repetitions. To ensure you're correctly engaging the pelvic floor muscles focus on isolating the pelvic floor muscles without tensing your abs, butt, or thighs. Place a hand on your belly to make sure it remains relaxed during the exercise.
Visualize the muscles contracting and lifting internally, rather than pushing or bearing down.
If you have difficulty identifying or performing Kegels correctly, consider consulting a pelvic floor physical therapist who can provide guidance and personalized exercises tailored to your needs. Doing any internal exercises incorrectly can be detrimental to your health, and trust me when I say it’s worthwhile to develop your own proper Kegel protocol.
Remember safety and consistency are key, so start today and unlock the power of a strong pelvic floor!