Performing Kegel exercises regularly is an effective way to strengthen your pelvic floor muscles. Strengthening these muscles can help reduce urinary and fecal incontinence and improve your sexual health . Before you start doing these exercises regularly, you should learn how to perform them correctly. If you are unsure, ask your doctor for advice. As with any form of exercise, start slowly and gradually increase the intensity and duration of your sessions.
Perform the exercises correctly
Stop your urine flow. While you're urinating, try to stop the flow of urine before letting it flow again. The muscles you use to do this are your pelvic floor muscles. These are the muscles you'll need to exercise..
- This method should only be used to locate the pelvic floor muscles. It is not recommended to regularly stop the flow of urine, as this can lead to a urinary tract infection.
Contract your anal muscles. Contract the anal muscles you normally use to prevent farting or to hold your bowel movements. These muscles are also part of your pelvic floor. To perform these exercises correctly, contract and then release your anal muscles several times in a row .
- You will know you are performing the exercise correctly when you feel a lifting or pulling sensation in your anus.
Use a mirror. To make sure you're focusing on the right muscles, stand in front of a mirror. Try to lift your penis straight up, while keeping your glutes, abdominal muscles, and thighs still. Using the mirror, focus on your pelvic floor muscles and make sure you're not using any other muscles. Repeat this exercise several times, facing the mirror.
- If you notice that you are tensing the muscles in your buttocks, thighs, or abdomen, stop the exercise and start again.
Ask your doctor for advice. If you're having trouble targeting your pelvic floor muscles, consult your doctor. They can work with you and suggest techniques to help you work these muscles. In some cases, your doctor may use a method called biofeedback to help isolate your pelvic floor muscles..
- Biofeedback involves inserting a small probe into your rectum while you try to contract your pelvic floor muscles. This helps the doctor see which muscles you're using and how to target the right muscles .
Do the exercises
Do these exercises while lying down. Lie on a floor mat or on your bed. Contract your pelvic floor muscles and hold for 5 seconds. Be careful not to contract your glutes, abdominal muscles, or thigh muscles. Relax for 5 seconds, then repeat.
- It's easier to do Kegel exercises while lying down. When you're just starting out, try doing them this way.
Do the exercises sitting or standing. Once you have mastered the movement while lying down, move on to this step. Sit upright in a chair or stand in front of a mirror. Contract your pelvic floor muscles for 5 seconds. Relax the muscles for 5 seconds and repeat the exercise
Do these exercises while you're doing other tasks. Whenever you're doing a routine task, such as shaving, brushing your teeth, or sitting at your desk, remember to tense and then relax your pelvic floor muscles. You can also do these exercises while reading or watching TV
Work more and more
Start by performing 5 repetitions. As you are just beginning to do these exercises, start slowly, doing only 5 repetitions at a time. Do one set of 5 repetitions, 2 times a day, for example once in the morning and once in the evening. Do this every day .
- Remember to breathe as you do these exercises. If you have trouble synchronizing your breathing with the movements, count to 5 as you tense your muscles.
Add 5 reps and one set. Do this every week. In the second week, do 3 sets of 10 reps per day. You could do one in the morning, one at noon, and one in the evening. Do these exercises 5 to 7 times per week .
- For example, tense your pelvic floor muscles for 5 seconds, then relax them for 5 seconds. Repeat this movement 10 times, 3 times a day.
Set a final goal of 20 repetitions. Work your muscles until you can perform one set of 20 repetitions, 3 to 4 times per day, or 60 to 80 individual movements per day. Add 5 repetitions and one set each week until you reach this goal .
- Perform one-third of the exercises lying down, one-third sitting, and one-third standing.
- Depending on your pace, it will take you about 6 weeks or more to strengthen your pelvic floor muscles.
Advice
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Tags
Human Medicine