Kegel Exercises for Women

Kegel exercises are pelvic floor exercises, which were discovered by Dr. Kegel. They are also known as pelvic floor muscle training exercises. These exercises helps in improving bladder control in people, who suffer from urinary incontinence. These exercises are done by tightening and relaxing the muscles of the pelvis. It is important, that the exercises are done correctly as well as regularly, in order to strengthen the pelvic muscles. Women benefit a great deal from these exercises. They help in countering stress incontinence in women and urine prolapse. Now let's see the steps to do Kegel exercises.

How to do Kegel Exercises for Women

Doing Kegel exercises after delivery are important for every women as during pregnancy and after childbirth, the pelvic floor is stretched and is weakened. If the pelvic floor is weakened, it can also cause one or more pelvic organ(s) to sag. The beauty of these exercises is that, they are easy to do and can be done anywhere, anytime, without anyone knowing, that you are performing the exercise.

When you are doing these exercises, it is important that you use the right muscles. Many a time it seen, that people use the wrong muscles, when they are doing the exercises. Often it is seen that people use their back, abdominal or upper leg muscles, to do these exercises. If the wrong muscles are used, then there is no possibility of benefiting from these exercises.

• The first step is to locate the right muscles. To find the right muscles, sit on the toilet seat and while passing urine, tighten the muscles to stop the flow of urine. You will have to repeat this several times, so that you know what it feels like to tighten the pelvic muscles. Once you have identified the muscles you have to use, do the Kegel exercises, when you are NOT urinating.
• Squeeze the pelvic floor muscles as hard as you can and hold. When you are starting off, you will have to hold for about 5 counts and then relax. Once you relax, make sure you notice how the muscles feel.
• Kegel exercises become more efficient and have more impact, if you start doing sets of repetitions of squeezing. You can start off with doing 5 to 7 repetitions of squeezing, hold and release. When you start off you will have to judge for yourself, as to how long can you hold the squeeze, but make sure you do not push yourself too much.
• Once you have found the time you can hold the squeeze, you should increase the time you hold every week. At the same time, it is important, that you do the exercises everyday three to four times a day without fail.

When you are performing these exercises, it is important, that you keep varying the intensity of the exercise. You can start with a slow squeeze, hold and release cycle. Once you are comfortable and you have found the right muscles, you can switch to a fast squeeze, hold and release cycle. These exercises can also be done while masturbating or while having sex, but make sure, you are comfortable with the exercises, before you incorporate them.

I would like to mention, that it is important, you locate the right muscles. When you are doing the Kegel exercises, make sure you are not contracting the abdominal, thigh or buttocks muscles. There are a lot of women, who do that, this reduces the intensity of the exercise. The most common complaint, when people are asked to exercise is, they do not have time. However, to do these exercises, you do not have to set aside a big chunk of time. Remember, only you and you yourself can help yourself with the incontinence problem by being diligent with the Kegel exercises.