You can strengthen the muscles in your pelvic floor by performing Kegel exercises, commonly known as pelvic floor exercises. Your reproductive organs are located in your pelvis, which is the region between your hips. The pelvic floor actually consists of a number of muscles and tissues that come together to create a sling or hammock at the base of the pelvis. Your organs are held in position by this sling. The inability to control your bowels or bladder is one problem that can result from a weak pelvic floor.
Dr. Arnold H. Kegel, an American gynecologist, created these exercises in the late 1940s as a non-surgical method to stop women from leaking urine. They also help males who suffer from incontinence.
In order to strengthen the muscles in your pelvic floor, you can perform easy clench-and-release exercises. They can assist both men and women who struggle with bowel control, urine leaks, or any of the following problems:
- aging and weight gaining
- childbirth and pregnancy
- gynecological surgery (women)
- prostatic surgery (men)
How to Locate Your Pelvic Muscles?
“Although Kegel exercises themselves are simple, finding the right muscles to exercise isn’t. One-third or more of women and men who do Kegels are actually working their abdominal, buttock, or inner thigh muscles. They don’t reap the benefits of the exercises”
The best set of muscles to train can be identified using a variety of methods. These methods are different for both genders.
pretend you’re attempting to stop yourself from passing gas.
Try to halt the flow of pee while you urinate.
Act as if you are attempting to prevent passing gas.
Act as though you are wrapping a tampon tightly around your vagina.
How would I know if I located the right muscles?
You will feel the contraction more at the back of the pelvic area than the front if you’ve located the right muscles
The Benefit of Kegel Exercises:
Makes Intercourse Great for You and Your Partner:
Kegel exercises can increase the intensity of the orgasm and make the vagina feel tighter during sex. When it comes to orgasm, the pelvic floor muscles are crucial. They are in charge of causing the delightful contractions experienced during orgasm. Orgasms are stronger and last longer when the pelvic floor muscles are strong. It’s possible that weak pelvic floor muscles cause a woman’s inability to orgasm.
Blood flow to the pelvic area is boosted as a result of pelvic floor muscle exercise. The ability to orgasm and sexual excitement are all enhanced by improved blood circulation. Similarly to this, having a strong pelvic floor enables women to hold on to their partner for longer during penetration, which is frequently more pleasurable for their partner.
Improves Overall Pelvic Health During Menopause:
Increased blood flow to the pelvic floor muscles and a general loss of muscular tone after menopause can be caused by changing estrogen levels. Think of the pelvic floor as a soapy sponge pressing under clean running water. As you release the pressure on the sponge, fresh water begins to fill it up.
Kegel exercises benefit your tissues by squeezing out old blood and drawing in new blood to aid in the process of strengthening and repairing them.
Helps With Recovery from Childbirth:
The pelvic floor muscles can weaken from pregnancy whether you had a vaginal delivery or a Caesarean (C-section). With a vaginal birth, which may cause muscular tearing and perhaps an episiotomy, this weakness may worsen.
The good news is that these muscles will recover exactly as other muscles would, and they will gain strength from Kegel exercises just like other muscles would. As long as you do not feel uterus contractions while practicing Kegel exercises, you can start strengthening your pelvic floor before being pregnant and keep doing so while you are pregnant.
Make sure that you have a discussion with your healthcare practitioner about your fitness regimen if you’re expecting it.
Strengthening Pelvic Floor:
Men’s pelvic floor muscles deteriorate with age. However, male prostate cancer patients who undergo surgery or other types of treatment are much more likely to experience feces and urine issues. For instance, the rate of incontinence following a straightforward open prostatectomy range from 1% to 8.4%. These rates are significantly greater for prostate cancer.
The capacity to tighten and relax the muscles is one of the benefits of Kegel exercises for men. when the muscle is tensed, it prevents the passage of gas and pee. Every exercise provides effective ways to strengthen this weak pelvic floor area.
Addresses Erectile Dysfunction:
For men who have erectile dysfunction, Kegel exercises are a practical first-line treatment. The bulbocavernosus and ischiocavernosus muscles need to be strengthened in order to treat this type of sexual dysfunction and ejaculation issue. The reason is that these muscles are active during erections.
These workouts target this specific location; thus, they may be helpful for men who ejaculate too early. Over time, their success in treating premature ejaculation and other ejaculation issues can be seen.
Some people discover that Kegels elevate their sex life. This is mostly because orgasm makes it easier for the stronger pelvic floor muscles to contract. These physical activities can help with numerous orgasms because they increase blood flow to the muscles in the pelvic floor.
Women Beginners Guide:
With the help of this beginner’s Kegel exercise video, you will learn the following:
- The ideal starting point
- How to perform Kegel exercises, with step-by-step instructions,
- How many Kegels you should perform at first
- How to determine if you are performing Kegels correctly, and 5.
- Results timeframe
Men Beginners Guide:
- Step-by-step physiotherapy instructions for Kegel exercises for men to develop their pelvic floor muscles.
- You may learn the proper Kegels posture, workout method, and duration with this guide on Pelvic Floor Exercises.
- These Kegel exercises are designed for men who have had prostate surgery, erectile dysfunction, or bladder or bowel control issues.
Male Kegel exercises can be helpful, despite the fact that they are not frequently discussed. They may be particularly useful in resolving continence or erectile disorders, as well as difficulties obtaining and sustaining erections.
A person may help strengthen their pelvic floor by walking more, standing up straight, and sitting appropriately, in addition to performing pelvic floor exercises every day.
The pelvic floor muscles can also be squeezed each time a person coughs, sneezes, or lifts anything heavy. This can help in pelvic floor strengthening and incontinence prevention.
For other types of workouts check the links below:
- Tabata training for Toning Your Body
- HIIT Training to Build Muscle and Slash Fat
- Yoga a Practice for Physical and Mental Well-Being