What Are Kegels, and Why Should I Do Them?
What are Kegels?
Kegel exercises also known as pelvic floor exercises strengthen your pelvic floor muscles. These are the muscles that support your uterus, bladder, small intestine, and rectum.
Kegels does more than keeping them fit, they can help you avoid embarrassing accidents, like bladder leakage and passing gas or even stool by accident and even improve your orgasms.
Exercising your pelvic floor muscles may never cross your mind if you are still young and especially when they’re working like they should, but over time ageing, these muscles can start to weaken and it puts one at risk for a condition doctors call “pelvic organ prolapse” (POP). Basically, your pelvic organs start to droop. They can start to fall into or out of your vagina. Sometimes, if you’ve had a hysterectomy, your vaginal tissues can start to come out of your body, too.
How to do Kegels
Now there are several ways and postures for holding Kegels but we are going to stick to the basic and easiest ones using the points and images below:
Find your kegels – Sit on the toilet and try to pee and once the pee begins to flow, squeeze your muscles to hold it in. You should feel the muscles inside your vagina “lift.” You just did one Kegel. Relax the muscle repeat the process.
Now, this toilet sit exercise is just for you to find the right muscles to exercise for your Kegels, don’t get into the habit of doing them while you pee because forming the habit of doing Kegel exercises while peeing can actually cause other problems, like urinary tract infections (UTI).
Start slow – Try squeezing your pelvic floor muscles for 3 seconds, then release for 3 seconds. Do this 10 times in a row. That’s one set. If you can’t do 10, do as many as you can and build up over time. Try to work up to one set of 10 Kegels two to three times a day.
Kegels aren’t harmful – In fact, you can make them a part of your daily routine. Do them while you’re brushing your teeth, driving to work, eating dinner, or watching TV.
Most women who do Kegels regularly see results (such as reduced urine leakage) within a few weeks or months. If you’re still concerned about your prolapse or don’t feel your symptoms are getting better, talk to your doctor about other treatments.