Kegel exercises are a highly recommended type of practice in women, as they help to strengthen the pelvic muscles and prevent urinary incontinence, as well as other conditions related to the pelvic floor.
In this article, we want to find out what Kegel exercises are and how to perform them correctly so that, you can enjoy a healthier, stronger and more controlled body for the years.
What are Kegel Exercises?
Muscles on the woman’s pelvic floor can cause some complications over the years. Therefore, Kegel’s exercises are the most suitable to work this area and prevent these muscles from becoming flaccid or weaker.
These exercises are recommended in women because, in stages such as pregnancy or childbirth, this area receives excessive effort that can cause muscles to deteriorate earlier. To avoid this situation, Kegel exercises are a good alternative that will help you strengthen and improve your muscle state.
By doing these exercises you can notice benefits in your body such as the following:
– Reduce urine leaks when laughing, coughing or sneezing
– Minimize the desire to urinate that you may have after you have urinated frequently (a case known as imperious urinary incontinence)
– Reduces fecal incontinence, that is, not being able to control the desire to pass stool
Kegel exercises can be done throughout our lives, even during pregnancy or after childbirth. These are exercises that tone the muscles of the pelvis to avoid its flaccidity and thus avoid urinary or fecal incontinence, such as those already mentioned.
How to perform Kegel exercises?
To do the exercises, you only have to tighten the pelvic floor muscles and hold on tight for 5 seconds. Then, relax the muscles and do the exercise again. The ideal is to do 10 reps and do them 3 times a day as we have already commented.
If you want to start doing these exercises and thus experience the benefits we have just indicated, you have to consider the following:
– You can do the exercises any time of the day.
– You should be sitting or lying down.
– It is recommended to repeat them 3 times a day.
– Before you do, you’ll have to check that your bladder is empty.
– When you do the exercises, take a deep breath.
– Check that you’re tightening the pelvic floor, not the stomach or the buttocks.
In four weeks, you’ll start feeling the effects of these exercises. Above all, don’t do more than three times a day because excessive exercise could be harmful to the muscles.