Kegel Exercises: Benefits, How-To and Mistakes to Avoid

Introduction

Kegel exercises are a form of exercise that target the pelvic floor muscles, which are responsible for supporting the pelvic organs, such as the bladder, uterus, and rectum. These exercises have been proven to be beneficial for both women and men, and can help improve bladder control, enhance sexual pleasure, and reduce the risk of pelvic organ prolapse. In this article, we’ll explore the anatomy of the pelvic floor muscles, the benefits of Kegel exercises, how to do them correctly, and common mistakes to avoid.

An Overview of Kegel Exercises: What They Are and How to Do Them

The pelvic floor muscles are made up of several layers of muscle and connective tissue that support the organs in the pelvis. These muscles can become weakened over time due to childbirth, aging, or other factors. Kegel exercises are designed to strengthen these muscles, which can help improve bladder control, enhance sexual pleasure, and reduce the risk of pelvic organ prolapse.

Anatomy of the Pelvic Floor Muscles

The pelvic floor muscles are located in the area between the pubic bone and the tailbone. These muscles support the bladder, uterus, and rectum and can become weakened due to childbirth, aging, or other factors. Kegel exercises are designed to strengthen these muscles, which can help improve bladder control, enhance sexual pleasure, and reduce the risk of pelvic organ prolapse.

Step-by-Step Guide to Doing Kegel Exercises

Kegel exercises are easy to do and can be done anywhere. To perform Kegels correctly, follow these steps:

• Find the right muscles. To find the correct muscles, try to stop your urine midstream. The muscles you use to do this are the ones you should be using for your Kegel exercises.
• Contract and relax the muscles. Once you’ve identified the right muscles, lightly contract them and hold for a few seconds before releasing. Make sure to keep the rest of your body relaxed while doing this.
• Repeat. Repeat the contraction and relaxation 10 times, working up to doing three sets of 10 repetitions each day.

The Benefits of Kegel Exercises for Women’s Health

Kegel exercises can be beneficial for both men and women, but there are some specific benefits for women. Here are a few of the benefits of Kegel exercises for women:

Improving Bladder Control

Kegel exercises can help strengthen the pelvic floor muscles, which can lead to improved bladder control. According to a 2018 study published in the journal Neurourology and Urodynamics, “Kegel exercises are effective in improving urinary incontinence symptoms in women.”

Enhancing Sexual Pleasure

Kegel exercises can also help increase sexual pleasure by strengthening the pelvic floor muscles. A 2016 study published in the journal Obstetrics & Gynecology found that “Kegel exercises may enhance sexual satisfaction in women” and “may be associated with increased arousal.”

Reducing Pelvic Organ Prolapse

Kegel exercises can also help reduce the risk of pelvic organ prolapse, which occurs when the pelvic organs drop down into the vagina due to weakened pelvic floor muscles. A 2014 study published in the journal Clinical Nursing Research found that “Kegel exercises may reduce the risk of pelvic organ prolapse in women.”

Kegel Exercises for Men: What You Need to Know

Kegel exercises can also be beneficial for men. Here’s what you need to know about Kegel exercises for men:

Anatomy of the Pelvic Floor Muscles

The pelvic floor muscles in men are similar to those in women and can become weakened over time due to aging or other factors. Kegel exercises can help strengthen these muscles, which can lead to improved bladder and bowel control, as well as increased sexual pleasure.

Benefits of Doing Kegels

Kegel exercises can help strengthen the pelvic floor muscles in men, leading to improved bladder control, increased sexual pleasure, and better erectile function. A 2017 study published in the International Journal of Impotence Research found that “Kegel exercises appear to be an effective and safe treatment for men with mild to moderate erectile dysfunction.”

How to Incorporate Kegels into Your Daily Routine

Kegel exercises are easy to incorporate into your daily routine. Here are a few tips on how to make Kegel exercises part of your everyday life:

Setting Aside Time for Kegels

It’s important to set aside time each day to do your Kegel exercises. Try to do them at the same time every day to help create a habit. You can do them while sitting in traffic, watching TV, or even while brushing your teeth.

Making Kegels Part of Your Exercise Routine

Kegel exercises can also be incorporated into your regular exercise routine. Try adding them to your strength training routine or doing them during a yoga session. It’s also a good idea to add them to your warm-up routine before any type of physical activity.

Common Mistakes to Avoid When Doing Kegel Exercises

Although Kegel exercises are relatively simple to do, there are a few common mistakes that people make. Here are a few mistakes to avoid when doing Kegel exercises:

Not Contracting the Right Muscles

It’s important to make sure you’re contracting the right muscles when doing Kegel exercises. If you’re not sure which muscles to use, try stopping your urine midstream. The muscles you use to do this are the ones you should be using for your Kegel exercises.

Not Holding the Contraction Long Enough

Another mistake people make is not holding the contraction long enough. It’s important to hold the contraction for a few seconds before releasing. This will help ensure that you’re getting the most out of your Kegel exercises.

Doing Too Many Repetitions

It’s also important not to do too many repetitions. Start with 10 repetitions and work your way up to doing three sets of 10 repetitions each day. Doing too many reps can actually weaken the pelvic floor muscles, so it’s important to listen to your body and take breaks when needed.

Conclusion

Kegel exercises can be beneficial for both men and women. These exercises can help improve bladder control, enhance sexual pleasure, and reduce the risk of pelvic organ prolapse. When doing Kegel exercises, it’s important to make sure you’re targeting the right muscles, holding the contraction long enough, and not doing too many repetitions. With consistency and practice, Kegel exercises can be a great addition to your overall health and wellness routine.