How to Do Kegel Exercises - Women
Kegel exercises for women are for strengthening their PC muscles, also known as pelvic floor muscles. These exercises can help deal with stress-related incontinence arising from childbirth, stress or medical treatment. Kegel exercises can also help enhance a woman’s sex life. Interested? Here’s how:
Locate your PC muscles. They’re the muscles that surround your inner genitalia, but if you’re having trouble knowing where they are, do the same motion you do when you are stopping yourself from peeing. The muscles you are pushing when you’re doing that action are your PC muscles.
Empty your bladder before doing kegel exercises. You can do kegel exercises while sitting down.
Start with clenching your kegel muscles for five seconds before releasing and relaxing for another five seconds. Try squeezing your muscles as hard as you can, but not too hard as to cause pain. Repeat this five more times within the day.
Increase your kegel exercises incrementally during the week. If you have done one set of clench and release for a day, make it two sets for the second day and three sets for the third day. The ideal number of kegel exercise sets is four times a day.
To build up strength in your kegel exercises, try to hold the muscles longer than five seconds. Build up your strength until you can hold your PC muscles for ten seconds at a time.
Vary your kegel exercises. Make one set the typical clench and release cycle, but the next cycle can be comprised of rapid clench and release cycles. Like any other exercise, the sooner you get too used or comofortable with an exercise routine, the more ineffective it will. So change it up a bit!
Do not overdo your kegel exercises or perform more sets than what is recommended. If you feel uncomfortable or feel pain when doing too much kegel exercises, just stop immediately. Overdoing the exercises can lead to adverse effects and even undo the improvements that your previous exercising has achieved.
Like all other exercises, kegel exercises require buildup before launching into intense routines. This is the only proper way to perform exercises.
There are products out there that promise to help you build up your PC muscles, but they are not really necessary. Regular kegel exercises are enough to accomplish just that.
What’s great about kegel exercises is that you can do them anywhere, without having to warm up. You can do it while sitting down at your desk, driving or even sitting down at the dinner table. Kegel exercises are as easy as any exercise routine could be.