Hello and welcome guy to our new blog of Fitness related topics today’s topic is Kegels Exercise. Your warm welcome to our website. It’s my pleasure to give you the right and beautiful information about exercises and fitness-related content. so here today we discuss an exercise that is kegel Exercise, its benefits, and How to do this Exercise.
Kegel exercises can prevent or manage urinary incontinence and other pelvic floor problems. Here is a step-by-step guide to doing this exercise correctly.
Kegel exercises strengthen the pelvic floor muscles that support the uterus, bladder, small intestine, and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, at just about any time.
The Kegel exercises for the person can strengthen the pelvic floor muscles that support the bladder and bowels and affect sexual function. With practice, Kegel exercises for men can be done almost any time. Learn how to find the right muscles and understand the right technique before you start doing these exercises.
Benefits Of Kegel Exercise
Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, excessive stress from constipation or a chronic cough, and being overweight.
You may benefit from doing Kegel exercises if you
Leaking a few drops of urine when sneezing, laughing, or coughing (stress incontinence).
if you have a strong, sudden urge to urinate just before losing a large amount of urine (urge urinary incontinence).
Leaky stool (fecal incontinence)
Kegel exercises can be done during pregnancy or even after childbirth to help improve your symptoms.
For women who have severe urine leakage when sneezing, coughing, or laughing, Kegel exercises are less helpful. Also, Kegel exercises are not helpful for women who leak small amounts of urine unexpectedly because of a full bladder (overflow incontinence).
How To Do Kegel Exercise
To identify your pelvic floor muscles, stop urinating in between. Once you have identified your pelvic floor muscles, you can do the exercises in any position, although you may find it easiest to do them lying down at first.
To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you were lifting the marble. Try this for three seconds at a time, then rest for a count of three.
For best results, focus on your tightening of pelvic floor muscles. Be careful not to twist the muscles in your abdomen, thighs, or buttocks. Avoid holding your breath. Instead, breathe freely during the exercise.
Do this exercise at least 3-4 sets of 10 to 15 repetitions a day.
Do not use Kegel exercises to start and stop urination and make sure don’t make a using this workout of your habit. Doing Kegel exercises while emptying your bladder can lead to incomplete bladder emptying – which increases the risk of urinary tract infections.
When You Do this Exercise
Make Kegel exercises a part of your routine. You can discreetly do Kegel exercises almost any time, whether you’re sitting at your desk or relaxing on the couch.
When To Expect Results
If you do this exercise regularly, you can expect results such as less frequent urine leakage for about a few weeks to a few months. For continued benefits, make a permanent part of your daily routine workout.
When You’re Having Trouble
If you’re having trouble doing this, don’t hesitate to ask for help. Your doctor or other health care provider can give you important feedback so that you can learn to isolate and exercise the right muscles.
In some cases, a vaginal weighted cone or biofeedback may help. To use a vaginal cone, you insert it into your vagina and use contractions of the pelvic muscles to hold it in place during your daily activities. During a session, your doctor or other health care provider inserts a pressure sensor into your vagina or rectum. As you relax & contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity safely.
Types of Kegel Exercise
There are mainly two types of Kegel Exercise. here we discuss some special and beneficial kegel exercises for you. These are some exercises.
Exercise No :-1 The Hip Shaker
If you want to pretend your Kegels exercises are dance moves too (honestly why not?) this is for you. Stand with your feet shoulder-width apart, place your hands on your hips (boldly), and move your hips from side to side. Simple, fun, and easy. For example, people line up at the grocery store when a fun song comes on.
Exercise No:-2 The Bridges
Dr. “Since multiple muscle groups work the pelvic floor muscles, you can gain additional strength while using other muscle groups simultaneously,” says Fontaine. Simply by adding isolated Kegel exercises to Bridge Pose, you can strengthen your pelvic floor and glutes, which play a considerable role during physical.