There are many factors present that contribute to losing your pelvic floor muscles. Kegel exercise is the best workout to strengthen the pelvic floor muscles. It strengthens your inner core and supports your uterus, small intestine, rectum, and bladder. If you do not know how to do Kegel exercise in the right way, then here is the guide for you.

  1. Prepare your Body for the Exercise

The first thing you need to do before going for this exercise is preparing your body for the same. In Kegel exercise, you put lots of pressure in your pelvic floor area and therefore there are chances that you leak some urine or stool during the process. To avoid this, empty your bladder first. The other thing that you need to do to prepare your body for this exercise include,

  • Wear comfortable clothes. You cloths should not be too tight.
  • You can do Kegel exercise in any position, but if you have already identified which area of your pelvic floor has a problem, then you can select your own posture and continue with the exercise. However, to begin with, lying down on the floor and exercising is the best way.

  1. How to do Kegel Exercise?

Now, when you have prepared your body for this exercise, it is the time to finally be on the floor. You can do this exercise in any posture as said above, so you can start this whenever you feel comfortable doing it, but at the beginning do this exercise at home and in comfortable clothes. The steps are,

  • If you want to try this exercise in the sitting posture, then sit straight and start focusing on the muscles on which you want to work. If you are able to control your urine in the midstream, then you have identified your pelvic muscle on which you have to work. This is the most difficult part of this workout.
  • Tighten your pelvic muscle for 5 seconds and hold the position. Hold it for a few seconds and then relax the muscles.
  • On your first day, try to do five reps.  Once you have built the confidence, you can increase the reps number gradually and then try to increase the relaxing time period from 5 seconds to 10 seconds.
  • Gradually you will get the confidence and you will be able to do the Kegel exercise anytime anywhere. For the best result, you can do this exercise 3 times in a day and it should be a minimum three sets of 10 reps. During the process keep your breathing normal and never try to hold your breath.

  1. Turn your Kegel Exercise into a Complete Exercise Session

When you have gained confidence that you can do Kegel exercise effectively, you can turn this exercise into a complete workout session gradually. There are two types of exercise you can perform here:

  • Fast twitch muscle exercise, this exercise is called a short contraction. This exercise works on the fast twitch muscles, these are muscles that close off the urine flow instantly and put a stop to leakage. In this exercise, you need to tighten the muscles quickly and lift it up, then release it. When you are exhaling contract muscles after this then begin to breathe normally, the same way as you do when you exercise.
  • Slow twitch muscle exercise, this is the second exercise and works on muscles supportive strength and also called as a long contraction. In this exercise, slow twitch muscles are tightened just as in the first case and then lifted up. The position should be kept on hold for many seconds.
  • In the beginning, you won’t be able to hold the contraction for over 1 or 2 seconds. Later try to hold this contraction for 10 seconds. After 10 second contraction, rest for 10 seconds. This will not give pain to muscles.
  • The Kegel exercise also gives sexual pleasure when you start doing it and holding the position for a longer time.

TIPS

 Kegel exercise should be done alone in the beginning, when you become an expert in it, you can do it anytime.

How do you do Kegels for beginners?

How to do Kegel Exercises
  1. Make sure your bladder is empty, then sit or lie down.
  2. Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
  3. Relax the muscles and count 3 to 5 seconds.
  4. Repeat 10 times, 3 times a day (morning, afternoon, and night).

How long does it take for Kegel exercises to work?

How long does it take to see results from Kegel exercises? Patients commonly experience results, such as improved urinary continence, within three to six weeks of regularly performing Kegel exercises.

Do Kegels make you feel tighter?

If you perform Kegel exercises correctly and regularly, they will make your pelvic floor muscles stronger and tighten your lady parts. You might also notice you‘re having stronger orgasms. One study researched the effect of Kegel exercises after giving birth.

Do Kegels really work?

A kegel (pronounced kee-gull) is a pelvic floor muscle exercise that can strengthen pelvic muscles, support pelvic organs, and help control incontinence of urine, bowels and gas. While there’s little scientific evidence to prove it, some doctors believe it also has potential to make relationship more pleasurable.

Can you overdo Kegels?

Because the pelvic floor comprises skeletal muscles, it can experience the same type of injuries as other areas of your body, such as your biceps or hamstrings. As such, you can 100 percent overdo it with Kegels, just like you can overdo it at the gym lifting weights or running.

Do squats tighten your Virginia?

Squatting is not only good for your thighs and butt, there are several health benefits of squats. It is also an excellent exercise to tighten your lady parts.

Why does my girlfriend feel loose sometimes?

Women’s vaginas are less elastic when they are not sexually aroused. They become more elastic — “looser” — the more sexually excited they become. A woman may feel “tighter” to a man when she is less aroused, less comfortable, and having less pleasure than her partner.

How do you make your VAG smell good instantly?

The following techniques may help you naturally eliminate unusual vaginal odors:
  1. Practice good hygiene. Bathe the area between your legs.
  2. Use only exterior deodorizing products.
  3. Change your underwear.
  4. Consider a pH product.
  5. Essential oils.
  6. Soak in vinegar.
  7. Prescription treatments.

How do you know if you are doing Kegels correctly?

If you‘re doing your kegel exercises correctly, you should feel your muscles tighten as you do this. As with all muscle training exercises, practice makes perfect. “Often you can squeeze the muscles for a quick second but then the muscles fatigue really fast,” explains Dr. Levin.

What is the best position for Kegel exercises?

Pelvic floor physiotherapist, Sue Croft, advises that the best standing position for Kegels is with your feet hip-width apart with your toes pointing inwards. Making it easier to focus on your pelvic floor muscles rather than tensing your inner thighs [1].

How hard should you squeeze when doing Kegels?

These are the same muscles you squeeze during Kegel exercises. Squeeze the muscles as hard as you can. Your belly and thighs should not move. Hold the squeeze for 3 seconds.

Where do you feel Kegels?

Why do Kegels feel good?

Kegel exercises can also help improve your sexual health and pleasure by: Relaxing your vaginal muscles, which lets your lady parts be more open. This is helpful if you have pain during sexual intercourse, pelvic exams, or both. Improving blood circulation to your lady parts and pelvic floor.

How do you know if you are doing pelvic floor exercises correctly?

2. If you are unsure that you are exercising the right muscles, put your thumb into the lady parts and try the exercises to check. You should feel a gentle squeeze as the pelvic floor muscle contracts.

How many Kegels should I do daily?

Try to do at least 30 to 40 Kegel exercises every day. Spreading them throughout the day is better than doing them all at once.

How many minutes should I do Kegels?

At first, it may be difficult to hold the contraction for more than 1 or 2 seconds. Ultimately, the goal is to hold the contraction for 10 seconds then rest for 10 seconds between each long contraction to avoid taxing the muscles.

Can you leave Kegel weights in all day?