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Kegel exercises are regular exercises that strengthen the pelvic floor muscles, help prevent urinary and fecal incontinence, and enhance sexual health. Kegel Exercises are beneficial for both men and women, regardless of gender.
What are Kegel Exercises?
Kegel exercises, also known as pelvic floor exercises, work the pelvic floor muscles. These muscles support important pelvic organs, including the bladder, bowels, and, in women, the uterus, and help control urination, bowel movements, and sexual function. As awareness grows, more and more people are paying attention to Kegel exercises.
What are the benefits of Kegel Exercises?
Kegel exercises can keep your pelvic floor muscles healthy and improve your control over bladder and bowel function. Weak pelvic floor muscles can be caused by aging, pregnancy, childbirth, surgery, or excessive physical exertion. Strengthening these muscles can help reduce these effects.
Performing Kegel exercises regularly can help:
- Urinary incontinence: Reduce the frequency of urine leakage.
- Urgent incontinence: Control the sudden, strong urge to urinate.
- Fecal incontinence: Prevent unexpected bowel leakage.
Pelvic organ prolapse: Supports the pelvic organs and prevents them from sagging.
In addition, Kegel exercises can significantly improve sexual health, enhance pleasure and orgasm intensity.
Who should do Kegel exercises?
In fact, anyone, both men and women, can benefit from Kegel exercises, especially women who have experienced pregnancy and childbirth. The pelvic and vaginal muscles are relaxed, which can easily lead to urinary incontinence or leakage. In addition, obese and aging people will also be affected by the loss of pelvic muscles. Due to pelvic surgery or chronic constipation or cough, it is necessary to reduce the pressure on the pelvic muscles and better control the bladder.
In any case, we seem to Almost all of them talk about the same thing: your pelvic floor muscles. Weak pelvic floor muscles can cause you to leak urine and bowel movements, or pass gas unexpectedly. Your pelvic floor muscles can weaken as you age or due to reasons such as pregnancy, childbirth, or surgery.
Men can also benefit from Kegel exercises. Kegel exercises can improve incontinence, manage prostate health issues, and enhance sexual pleasure by promoting erections and ejaculation.
How to do Kegel exercises?
Kegel exercises are not for everyone. Doing too many Kegels or doing Kegels when you don't need to can cause your muscles to become too tense or tight.
Kegel exercises are a method of lifting and holding and then relaxing your pelvic floor muscles. Start with a few Kegels and gradually increase the length and number of Kegels you do in each "session" (or set). You should do at least two to three sets of Kegels per day.
- Identify your pelvic floor muscles.
- Tighten your muscles for three seconds, then relax for three seconds. This is one Kegel exercise.
- Repeat each exercise 10 times (set), twice a day.
- Gradually increase: Aim to hold the contraction for five seconds and relax for five seconds, increasing the number of repetitions and sets as you gain strength.
Are you doing Kegel exercises correctly?
Doing Kegel exercises incorrectly can cause harm to your body. Doing Kegel exercises incorrectly can cause pain in your abdomen, lower back or head, which may be caused by holding your breath or tightening the wrong muscles. So, what is the correct demonstration?
First, the pelvic floor muscles must be properly engaged, making sure only the pelvic floor muscles are engaged, not the thighs, buttocks or abdomen. Keep breathing normally and don't hold your breath. If the muscles are weak, lie down first, and then gradually sit or stand. So how do you find your pelvic floor muscles?
How to find your pelvic floor muscles?
- Stop the flow: Try to stop urinating midway to identify the muscles.
- Prevent gas: Imagine yourself stopping gas.
- Finger method: Insert a finger into the vagina and squeeze the surrounding muscles.
Correct and consistent Kegel exercises generally will make your symptoms significantly improved within six to eight weeks. You may find that you no longer leak urine as often and have better bladder control.
Kegel Balls
Kegel balls are special devices that are worn inside the vagina. These mostly circular or ring-shaped devices are sometimes called Kegel exercisers and help exercise your pelvic floor muscles. Place the Kegel ball inside the vagina just like you would insert a tampon. The pelvic floor muscles will hold the Kegel ball in place as you go about your daily activities.
You can start practicing with the lightest Kegel ball, wear the Kegel ball for a few minutes every day, and then gradually increase the wearing time. Currently, one of the best Kegel Ball Sets on the market is the Crystal Duo sold by Magic Motion, which is the best choice for beginners to gradually improve your pelvic floor muscles through continuous exercise and changing balls of different weights.
Conclusion
Kegel exercise is a simple and effective exercise for pelvic floor muscle exercise, which is of great help to human sexual health. If you are suffering from these symptoms, please learn Kegel exercise now and use our Crystal Duo to help you adapt to Kegel exercise faster. With regular practice, your pelvic health and overall health will definitely be significantly improved.
