How to do kegel exercise - 2023
The right way to do Kegel exercises
1. Find the muscles: Start by finding the pelvic floor muscles. It is possible to use the muscle group to stop urination while urinating, and then release the muscle group. Once you've found a muscle, you can start exercising it.
2. Relax: When doing Kegel exercises, you need to stay relaxed and focus on your pelvic floor muscles. You can try to relax your body and muscles by breathing, taking a deep breath, and breathing slowly.
3. Contract the muscles: Next, slowly contract the pelvic floor muscles, trying to tighten the muscles as much as possible without over-tightening or distorting the abdominal or buttock muscles.
4. Keep contracting: Keep the muscles tensed, time for 5 to 10 seconds, and keep breathing deeply.
5. Relax the muscles: Slowly relax the muscles and let the pelvic floor muscles return to their natural state. The time it for 5 to 10 seconds.
Notes on Kegel exercises:
1. Correct posture: Kegel exercises can be performed in a sitting, standing, or lying position. It is best to choose a stable ground and a comfortable position for exercise.
2. Vaginal infection: Before performing Kegel exercises, make sure there is no infection or inflammation in the vagina. If there is an infection or inflammation problem, it is recommended to treat it before exercising.
3. Persist in exercising: Kegel exercises require long-term persistence in order to achieve the best results. To maintain daily exercise, and gradually increase the time and intensity of exercise.
4. Do not hold your breath: Do not hold your breath or hold your breath during Kegel exercises to avoid negative effects on the body.
In conclusion, Kegel exercises are a very effective exercise method, which can be very helpful for the health of the pelvic floor muscles and treating problems such as urinary incontinence. However, it takes the right approach and perseverance. If you experience any discomfort or problems while exercising, you should stop exercising and consult your doctor.
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Kegel exercise levator anus or genital retraction? What are the benefits of Kegel exercises?
Kegel exercises are a method of exercising your pelvic floor muscles by contracting and relaxing them. In Kegel exercises, there are generally two main approaches: levator ani and genital retraction.
The levator ani method refers to the action of lifting the anus upwards, and at the same time, the vagina and urethra are also raised. This method emphasizes the lifting effect of the pelvic floor muscles and mainly exercises the muscle groups located around the anus.
The method of constricting the vagina is to contract the muscles around the anus, vagina, and urethra inward, similar to the action of closing the vagina and urethra. The method emphasizes contracting the muscles, especially exercises for vaginal control.
Both methods are effective Kegel exercise methods aimed at strengthening and restoring the pelvic floor muscles, preventing and improving problems such as urinary incontinence and sexual function. Which method to choose depends on the individual situation and feelings, you can try two methods to see which one is more suitable for you.
It should be noted that no matter which method is used, it is necessary to ensure the correct exercise posture and method, focusing on contracting and relaxing muscles correctly. In addition, the intensity and time of exercise should be determined according to individual conditions, and it is not advisable to exercise excessively, so as not to cause discomfort or injury. It is recommended to consult a doctor or a professional health coach or physiotherapist for better guidance.
How Often Do Kegel Exercises Take to Tighten? Will women get tighter after practicing Kegel?
Will women get tighter after practicing Kegel? Yes, Kegel exercises can strengthen women's pelvic floor muscles and make them firmer, which can help prevent and relieve problems such as urinary incontinence, and sexual life problems, and improve quality of life.
Kegel exercises are an exercise method that helps strengthen the pelvic floor muscles. Through the correct exercise method and persistent persistence, the pelvic floor muscles can gradually become stronger and firmer. But it should be noted that it takes time and persistence to become tighter, and there is no faster shortcut or process.
The strength and firmness of the pelvic floor muscles are individual and depend on factors such as frequency, duration, intensity of exercise, individual body type, and how to perform Kegel exercises correctly. In general, several sets of Kegel exercises per day are recommended. Each group of 10-15 times, each exercise for 5 seconds to 10 seconds, and then relax the muscles for 10 seconds to 15 seconds. You can gradually increase the number of training sessions per day and the duration of each training session but do not exceed your personal limit.
Additionally, incorporating other types of exercise such as cardio, core training, etc. can also help build strength and firmness in your pelvic floor muscles. It should be noted that excessive tightening or excessive relaxation of the pelvic floor muscles may cause pain or other symptoms of discomfort. Therefore, when performing Kegel exercises, the principles of personal adaptability and comfort should be followed. Doing Kegel exercises requires long-term persistence. It is recommended to exercise with patience and insist on implementing correct exercise methods to obtain the best health effects.
Further reading:
Kegel Exercises: What Are They, How to Do, Benefits and Cautions
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