Kegel exercises, also known as pelvic floor exercises, can strengthen the pelvic floor muscles. Some of the benefits of kegel exercises include;
- Bladder and bowel control: Kegel exercises can help improve bladder and bowel control. Weak pelvic floor muscles can cause accidental urine or bowel leakage, or passing gas.
- Vaginal discomfort and sexual dysfunction: Kegel exercises can help treat vaginal discomfort and sexual dysfunction related to a weak pelvic floor.
This blog post discusses the top 15 health benefits of Kegel Exercises, how to do it, and results.
15 Benefits of Kegel Exercises
#1 Benefits of Kegel Exercise – Enhanced Pelvic Floor Strength
Firstly, kegel exercises lie at the core of pelvic floor wellness, intricately targeting and fortifying the muscles crucial for supporting pelvic organs. The resulting strength and stability extend far beyond the pelvic region, influencing overall bodily function.
#2 Benefits of Kegel Exercise – Improved Bladder Control
Secondly, a direct outcome of strengthened pelvic floor muscles is a significant improvement in bladder control. By engaging in Kegel exercises, individuals experience a reduction in instances of urinary incontinence, leading to enhanced day-to-day comfort.
#3 Benefits of Kegel Exercise – Prevention and Management of Incontinence
Additionally, kegel exercises stand as a tried-and-true method for both the prevention and management of urinary and fecal incontinence. The proactive nature of these exercises empowers individuals to take charge of their pelvic health and address incontinence issues at their roots.
#4 Benefits of Kegel Exercise – Increased Sexual Satisfaction
Delving deeper into the realm of intimate health, Kegel exercises play a transformative role in enhancing sexual satisfaction. By strengthening pelvic floor muscles, individuals may notice improvements in arousal, orgasm intensity, and overall sexual gratification.
#5 Benefits of Kegel Exercise – Faster Postpartum Recovery
For mothers going through postpartum, Kegel exercises emerge as valuable allies. Toning the pelvic floor muscles that undergo significant stress during pregnancy, these exercises expedite recovery, providing women with a path to reclaiming physical well-being after childbirth.
#6 Benefits of Kegel Exercise – Alleviation of Erectile Dysfunction
The benefits of Kegel exercises extend to men, offering a non-invasive approach to managing erectile dysfunction. By promoting increased blood circulation to the pelvic region, these exercises contribute to the improvement of male sexual health.
#7 Benefits of Kegel Exercise – Support for Prolapsed Organs
Furthermore, one of the lesser-known but vital benefits is the support Kegel exercises provide for organs that may have shifted or dropped. This support structure is integral in alleviating symptoms associated with pelvic organ prolapse, offering individuals a proactive approach to pelvic health.
#8 Benefits of Kegel Exercise – Increased Circulation
Beyond the immediate pelvic region, Kegel exercises positively influence overall circulation. This enhanced blood flow not only benefits pelvic health but also contributes to broader vascular well-being, potentially preventing related health issues.
#9 Benefits of Kegel Exercise – Reduced Back Pain
In addition, a strengthened pelvic floor has a ripple effect on the entire musculoskeletal system. Improved posture, a natural outcome of regular Kegel exercises, translates to reduced back pain and enhanced daily comfort.
#10 Benefits of Kegel Exercise – Enhanced Core Stability
Integral to core strength, Kegel exercises go beyond isolated muscle training. They contribute to holistic core stability, providing a solid foundation for overall bodily balance and coordination.
#11 Benefits of Kegel Exercise – Prevention of Pelvic Inflammatory Disorders
The proactive engagement of Kegel exercises proves instrumental in reducing the risk of pelvic inflammatory disorders. By maintaining optimal pelvic health, individuals can mitigate the potential for inflammatory issues, underscoring the preventive nature of these exercises.
#12 Benefits of Kegel Exercise – Improved Prostate Health
Men stand to benefit from Kegel exercises as well, particularly in the realm of prostate health. Enhanced blood circulation to the pelvic region contributes to maintaining prostate health and reducing the risk of associated issues.
#13 Benefits of Kegel Exercise – Enhanced Endurance
Strengthening pelvic floor muscles through Kegel exercises contributes to increased physical endurance. This benefit is particularly valuable for individuals engaging in activities that demand sustained effort, from athletic pursuits to daily tasks.
#14 Benefits of Kegel Exercise – Reduced Pelvic Tension
Furthermore, in a world marked by sedentary lifestyles and prolonged periods of sitting, pelvic tension has become a prevalent issue. Kegel exercises emerge as an effective remedy, alleviating tension in the pelvic region and promoting a sense of relaxation and comfort.
#15 Benefits of Kegel Exercise – Preventive Measures for Athletes
Beyond their therapeutic applications, Kegel exercises serve as preventive measures for athletes. By fortifying the pelvic floor and surrounding muscles, athletes can reduce the risk of pelvic injuries, enhancing their overall performance and longevity in their chosen sports.
How to Do Kegel Exercise
1. Identify the Right Muscles
- Firstly, begin by pinpointing the pelvic floor muscles. The easiest way to do this is to interrupt the flow of urine during a visit to the bathroom. The muscles engaged to achieve this are the ones you’ll be targeting with Kegel exercises.
2. Find the Right Position
- Secondly, choose a comfortable and quiet space to practice. You can perform Kegel exercises in various positions, such as sitting, standing, or lying down. Experiment to find what feels most comfortable for you.
3. Empty Your Bladder
- Thirdly, start with an empty bladder to ensure a more effective and focused workout. This also helps prevent any discomfort during the exercises.
4. Perfect Your Technique
- Tighten the pelvic floor muscles as if you are trying to stop the flow of urine. Focus on squeezing these muscles without engaging the surrounding muscles like those in your abdomen, thighs, or buttocks.
5. Hold and Release
- Hold the contraction for a count of three to five seconds. Gradually increase the duration as your muscles become stronger. After holding, release the muscles for an equal duration.
6. Control Your Breathing
- Maintain steady and controlled breathing throughout the exercises. Avoid holding your breath, as this can increase tension in the pelvic region.
7. Gradually Increase Repetitions
- Start with a manageable number of repetitions, such as 10-15 contractions per session. As you become more comfortable and confident, gradually increase the repetitions.
8. Establish a Routine
- Consistency is key to reaping the benefits of Kegel exercises. Aim for at least three sessions per day, incorporating them seamlessly into your daily routine.
9. Incorporate Variations
- Additionally, once you’ve mastered the basic Kegel exercise, consider incorporating variations to target different aspects of the pelvic floor. This might include quick contractions, pulsating contractions, or integrating Kegels into other exercises.
10. Seek Professional Guidance if Needed
- If you encounter difficulties or have specific health concerns, consider consulting a healthcare professional or a pelvic health specialist. They can provide personalized guidance to ensure you’re performing the exercises correctly.
How do you know if Kegels are working?
1. Increased Bladder Control
- Noticeable improvements in bladder control, with a reduction in instances of urinary leakage or incontinence, indicate strengthening of the pelvic floor muscles.
2. Reduced Urinary Urgency
- If you find that the urge to urinate is less frequent or less intense, your pelvic floor muscles may be gaining strength and better control.
3. Enhanced Sexual Function
- Improved sexual satisfaction, arousal, and the intensity of orgasms may be an indication that your pelvic floor muscles are responding positively to the exercises.
4. Decreased Pelvic Pain
- If you experience pelvic pain or discomfort, a reduction in these sensations could suggest that Kegel exercises are contributing to improved pelvic health.
5. Improved Posture and Stability
- Strengthening the pelvic floor often leads to better posture and core stability. If you notice an enhancement in these areas, it could be a sign of the exercises positively impacting surrounding muscles.
6. Ease of Muscle Contraction
- As you progress, you may find it easier to isolate and contract the pelvic floor muscles. Initially challenging, the exercises should become more manageable with consistent practice.
7. Increased Endurance
- Enhanced physical endurance, both in day-to-day activities and more strenuous exercises, can be a result of the improved strength and endurance of your pelvic floor muscles.
8. Consistent Exercise Routine
- If you’ve been able to establish a consistent routine, incorporating Kegel exercises seamlessly into your daily life, it’s a positive sign of commitment and likely improvement.
9. Positive Feedback from Healthcare Professionals
- Consulting with a healthcare professional or pelvic health specialist can provide valuable feedback. If they observe progress or offer positive assessments, it validates the effectiveness of your efforts.
10. Patient Persistence and Patience
- Realize that progress may be gradual, and patience is key. Consistency in performing Kegel exercises over time is crucial, and changes in pelvic health may not be immediate.
11. Seeking Professional Evaluation
- If you are uncertain about your progress or encounter challenges, seeking a professional evaluation is advisable. Pelvic health specialists can conduct assessments and provide guidance tailored to your individual needs.
In conclusion, Kegel exercises offer a straightforward yet potent path to pelvic health. The benefits, from better bladder control to enhanced sexual satisfaction, showcase the versatility of these simple routines.
Does squeezing buttocks help the pelvic floor?
Does Kegel training make you last longer?
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