A Guide on How to Do Kegel Exercises with Simple, Easy Steps
- mumbaiadityaiyer
- 1 day ago
- 2 min read
Although we are generally familiar with Kegel exercises, very few of us are aware of the proper techniques for performing them. Kegel exercises strengthen your pelvic floor muscles. The pelvic floor muscles are a combination of muscles that we use to control the flow of urine.
Strengthening this particular set of muscles helps prevent urine leakage and accidental bowel movements. This exercise also helps both men and women improve their sexual health and orgasm. Below are some basic steps to perform the Kegel exercise. Always take a sexologist online consultation before you start doing this exercise.
The Steps to Perform Kegel Exercise
When starting a Kegel exercise, don't expect to be able to hold your posture for 5-10 seconds right away. While doing the exercise, don't expect immediate results. Below are the simple steps to perform the Kegel exercise.
·First, identify your pelvic floor muscles. Stop your urine flow midstream. The muscles that will help you to do this are your pelvic floor muscles.
Begin tightening your pelvic floor muscles for at least 3 seconds. This is one kegel.
Now you have to repeat this at least 10 times. If you think 10 is too hard, decrease this to a minimum of 5 times until you get strength. This is known as a set.
Perform one set in the morning and the other set at night. Always take a sexologist online consultation to know more about performing these exercises.
As you get stronger, try to increase the time you hold your Kegel. For instance, instead of keeping and relaxing your Kegel for three seconds, try each step for five seconds.
After increasing the time of holding your Kegel, increase the number of Kegels from 5 to 10 in a row.
Finally, increase the number of people performing this exercise from once a day to twice or thrice a day.
Ideally, you work your way up to doing 10 Kegels per set, holding and relaxing for 5 seconds each, and performing three sets per day.
The Bottom Lines!
Kegel exercises are helpful in strengthening your pelvic floor muscles. Your pelvic floor muscles can get weak for several reasons. Symptoms such as leaking stool or urine and a continual urge to urinate are signs of weak pelvic floor muscles. So if you feel any of these symptoms, don't delay and contact the best sexologist in Mumbai now. Follow our website to learn more.
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