Are you looking for a way to strengthen your pelvic floor and improve your sexual health? Then Kegel exercises might be just what you need! In this article, we'll take a closer look at Kegel exercises, how they work, and the benefits they can offer.
What are Kegel exercises?
Kegel exercises, named after gynecologist Arnold Kegel, are targeted muscle exercises aimed at strengthening the pelvic floor. The pelvic floor is a group of muscles that support the lower part of the pelvis and influence important functions such as bladder and bowel control, as well as supporting the internal organs.
How to perform Kegel exercises?
Performing Kegel exercises is simple and discreet. You can do them almost anywhere and at any time. Here are the steps to perform Kegel exercises correctly:
Find the right muscles: The first step is to identify the muscles of the pelvic floor. Try to interrupt the urine stream while urinating to find the muscles you need to contract.
Contract the muscles: Once you've identified the right muscles, contract them as tightly as possible for about 5-10 seconds, without using the abdominal, buttocks, or thigh muscles.
Relax: Slowly release the muscles and relax for about 5-10 seconds.
Repeat the exercise: Repeat these contraction and relaxation cycles about 10-15 times per session.
What are the benefits of Kegel exercises?
Kegel exercises offer a variety of benefits, including:
Strengthening the pelvic floor: Regular training can strengthen the muscles of the pelvic floor, improving bladder and bowel control and reducing the risk of incontinence.
Improving sexual health: A strong pelvic floor can lead to improved sexual function and more intense orgasms, for both men and women.
Prevention of uterine prolapse: In women, Kegel exercises can help keep the uterus in its proper position and reduce the risk of uterine prolapse.
Support during pregnancy and after childbirth: Kegel exercises can help strengthen the pelvic floor during pregnancy and support recovery after childbirth.
In conclusion, Kegel exercises are a simple yet effective way to strengthen your pelvic floor muscles and improve your overall health and well-being. So why not give them a try and start reaping the benefits today?
Stay healthy and strong!
Research and References:
Pelvic Floor Muscle Training for Urinary Incontinence:
- A study published in the journal "Obstetrics & Gynecology" found that pelvic floor muscle training, including Kegel exercises, significantly reduced urinary incontinence in women. (Dumoulin C, et al. Obstet Gynecol. 2018 Jul;132(1):28-36.)
Improvement in Pelvic Floor Strength:
- Research published in the "Journal of Obstetrics and Gynaecology Canada" demonstrated that Kegel exercises effectively increased pelvic floor muscle strength, leading to improved pelvic floor function. (Tibaek S, et al. J Obstet Gynaecol Can. 2018 Dec;40(12):1570-1582.)
Effectiveness in Treating Pelvic Organ Prolapse:
- A systematic review published in the "American Journal of Obstetrics and Gynecology" concluded that pelvic floor muscle training, which includes Kegel exercises, can be effective in managing pelvic organ prolapse symptoms and improving quality of life. (Hagen S, et al. Am J Obstet Gynecol. 2014 Mar;210(3):255-67.)
Prevention of Pelvic Floor Dysfunction Postpartum:
- Research published in the "British Journal of Sports Medicine" suggested that Kegel exercises performed during and after pregnancy could help prevent pelvic floor dysfunction and urinary incontinence. (Price N, et al. Br J Sports Med. 2010 May;44(5):346-51.)
Impact on Sexual Function:
- A study in the "Journal of Sex & Marital Therapy" found that pelvic floor muscle exercises, including Kegels, were associated with improved sexual function and satisfaction in women with pelvic floor dysfunction. (Salonia A, et al. J Sex Marital Ther. 2015;41(3):261-75.)
These research findings highlight the effectiveness of Kegel exercises in strengthening the pelvic floor muscles and addressing various pelvic health issues.