The magic of kegel exercises, also known as pelvic floor muscle exercises, is that they can be done anywhere and without anyone knowing! Pregnancy and childbirth have a tendency to leave you with weak pelvic floor muscles, which can cause urinary incontinence or the sagging of certain pelvic organs. To learn more about the importance of strong pelvic floor muscles and how to perform kegel exercises for women, read on.
Why Kegel Exercises are Important
Childbirth is a unique and amazing experience that unfortunately can leave you with weak pelvic floor muscles. This weakness can result in an uncontrollable bladder, or even a sagging pelvic organ, such as a uterine prolapse.
To correct, and even prevent, these issues doctors prescribe kegel exercises for pregnant women.
How to Perform Kegel Exercises
Kegel exercises can be performed in the comfort of your own home, or even on the run while you are taking care of your daily errands. In order to be most effective, these exercises should be done on a regular basis, a few times each day
Once you are sure that you are just squeezing your pelvic muscles, you should contract your kegels, hold for three seconds, and then release. Do this fifteen times to complete one set, and do one set of the exercises three times a day.
With practice it will be easier for you to isolate the right muscles and you will be able to hold your kegels for up to ten seconds at a time.
When and Where Can Kegel Exercises Be Practiced?
Because kegel exercises do not manifest outside of your body, you can practice your exercises in public if you wish. You can do them when you wake up in the morning still lying in bed, or while you wait in line at the grocery store.
It is best to start practicing them while you are pregnant and continue them for as long as you possibly can after you deliver. As long as you keep exercising these muscles you will continue to build strength, and even possibly prevent incontinence due to aging.