Kegel exercises are nothing like other types of exercises. Other types of exercises often affect your look, which translates to making you feel better about yourself. Kegel exercises have nothing to do with your looks. But if done right, will definitely make you feel better. After all, it is very embarrassing to find yourself unable to hold your urine in private and experiencing it in public makes it worse.
The good news is Kegel exercises are discreet, meaning you do not have to worry about people seeing you do it. Therefore, here are important details you need to know about this type of exercise.
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What are Kegel exercises?
Kegel exercises also known as pelvic floor exercises are exercises you do to strengthen your pelvic floor muscles. These muscles support organs in your pelvis, like your bladder, bowel and vagina, holding them in place while performing other bodily functions. Those functions include peeing, pooping and having sex.
Kegel exercises were developed in the late 1940s by Dr. Arnold H. Kegel, an American gynecologist. Dr. Kegel developed the exercises as a non-surgical way of preventing women from leaking urine by tightening and then releasing the muscles of their pelvic floor.
Much like lifting weights, Kegel exercises keep your pelvic floor fit. They can provide better control over your bladder and bowels, and prevent your pelvic muscles from getting weak.
Who needs to do Kegel exercises?
Contrary to popular opinions, Kegel exercises are not limited to women alone. They are for anyone has problems with their pelvic floor resulting to leaking pee and poop. For women, Kegel exercises are good for certain conditions like pregnancy, childbirth (both vaginal and Caesarean Section), obesity, surgery in the pelvic area, age, constipation and even other exercises like running, jumping and lifting weights.
For the men, Kegel exercises are great for those who have undergone prostate surgery which can weaken the pelvic muscles. Also, age is another risk factor for pelvic floor weakness for men. In addition, brain and nerve disorders can lead one to start leaking urine and poop. Kegel exercises can help a man to manage prostate pain and swelling that occur with prostatitis and benign prostatic hyperplasia (BPH). He can also enjoy better erection and ejaculation.
Meanwhile, note that Kegel exercises are not for everyone. Too much of this exercise can lead to your pelvic muscles becoming too tense or tight.
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How do you locate your pelvic floor?
To locate your pelvic floor, try stopping the flow of your urine. You can also pretend as if you are preventing yourself from passing gas. For women, pretend that you are tightening your vagina around a tampon. If you cannot imagine it, try inserting your finger into your vagina and squeeze the muscles around it. When you feel a muscle “lifting” then know that it is your pelvic muscle.
How to do Kegel exercises
As previously stated, you can do Kegel exercises anywhere and at anytime. They are private exercises that no one else will know unless you tell them. Whether you are in your home or workplace or party or even church, none of these places should stop you from doing Kegel exercises.
To perform the exercise, squeeze your pelvic muscles and hold from 3 to 5 seconds. Then release and rest for 3 to 5 second. Repeat the process and keep increasing the amount of time you hold and release. Do this exercise 10 to 20 times a day, it is not painful at all. You may not see the result immediately but if you continue and be consistent, you will notice a difference with how your pelvic floor muscles work.
How to do emergency Kegel exercises
If your pelvic muscles are weak, chances are high that emergencies can happen and they do not discriminate where they happen. You may find yourself in a situation where you are almost about to disgrace yourself by leaking pee or poop just because you coughed, sneezed, laughed, bent over, or lifted something heavy. If you suddenly have the urge to urinate or poo before making it to the restroom, just doing Kegels of squeezing your pelvic muscles will give at least more time to reach the restroom and do your business safely.
How to know your Kegel exercises are working
Many people say, “no pain, no gain.” But Kegel exercises do not hurt. At the same time contracting your abdominal, leg, or buttock muscles will not give you the desired result. If you perform Kegel exercises correctly, you will notice improvements in some weeks, including noticing that you do not leak pee or poop as often as before.
How long does it take to see results?
You can expect to see the result of a regular Kegel exercise after six to eight weeks. It all depends on how weak your pelvic muscles are or how consistent you are with the exercise. If you are worried that you are not making enough progress despite a consistent effort, talk to your doctor. They can provide solutions by making sure you are doing the exercises correctly. Keep them informed of your progress and otherwise. If symptoms do not improve, your doctor may recommend another form of treatment, such as pelvic floor physical therapy or surgery.
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Conclusion
Kegel exercises are literally simple to do and they can be done anywhere, including when you are watching television or reading a book. However, there are no best type of Kegel exercises, as long as you perform them correctly. Choose what feels the most comfortable to you. The exercise can be done standing sitting or lying down.
Kegel exercises are nothing to be ashamed off. They are already hidden and unless you want to, no one can know you are doing it. Remember, there are no shortcuts to achieving results. Only time and patience will give you the result you need. On the other hand, if Kegel exercises are not working, likely because your pelvic muscles are too weak, you can try other options. Top of the list is surgery but make sure you consult your doctor first.
