As a woman past menopause, you may start experiencing different changes in your body, including loosening muscles. During life, your muscles may also change, resulting in problems such as weak pelvic floor muscles and urinary incontinence. If you are already experiencing these issues, read further for insights on how Kegels can help to tone your pelvic floor area and muscles.
What are Kegel Muscles?
If you have been wondering what Kegel exercisers can help to tone your pelvic floor muscles, try Kegels. They can help to manage or prevent physical problems, including urinary incontinence. Additionally, they can help to improve one’s sexual health and life by:
· Relaxing and tightening the vagina muscles.
· Improving the blood circulation to the pelvic floor and vagina.
· Easing the ability to reach orgasm.
· Increasing the vaginal lubrication.
About the Pelvic Floor Muscles
These muscles make up the pelvis floor area. The muscles support the pelvic organs, including the bladder, bowel, and uterus. If they are weak, they cannot offer the right support, which may lead to involuntary urinary leaks. However, with Kegel exercises, one benefits from non-invasive pelvic floor therapy.
How to Identify the Muscles for Kegels
You may be unsure of what muscles to exercise while doing Kegels. Below are some ways of identifying them:
· Start by going to the bathroom and peeing (urinating)
· Contract your muscles to stop the urine mid-stream
· You may feel the vagina tightening while the pelvic floor moves upward
The more you do these exercises, the better the results. However, avoid holding urine mid-stream all the time, especially when the bladder is full.
Doing Kegel Exercises
Once you have mastered how to contract your muscles correctly, practice doing it two to three times a day, several days a week. This would mean better results. The instructions below can come in handy:
· Choose a comfortable position so your body will stay relaxed
· Deeply breathe in, let the abdomen rise, and keep the pelvic floor muscles relaxed
· Slowly breathe out and gently contract the pelvic floor muscles
· Keep the muscles contracted for 3 to 5 seconds or until they get tired
· Breathe in again and then release the contraction
· Relax the muscles for up to 10 seconds, repeat them fully after every contraction, and repeat several times a day
Once you master the contractions, you can proceed to longer contractions. If needed, you can also use a Kegel exerciser.