You just wake up one morning and decided to push the road of self-care. You got yourself a notepad and jot down all the things that you need to better care for yourself. Go on a keto diet? Check. Buy a new lotion and anti-aging cream. Check. Wear your SPF25 lotion daily. Jog daily. Check. But there is something that seems to be missing in your list. A way to strengthen your inner self.
As much as we want to look beautiful on the outside, it should be the same on what we look on the inside. Is your major body organs still in functioning well? This should be one of the questions that we need to ask ourselves as we venture the road to better health and fitness.
When we age, have weight gain, get pregnant or give birth, some of our body parts weaken. Among these is the pelvic floor. What is the pelvic floor? Well for starters, this is composed of a group of tissues as well as muscles located at the bottom area of our pelvis. Its role is crucial and is important to our health as it ensures that some of our major body parts are intact in their place. If the pelvic floor weakens through time and is not addressed immediately, we may experience troubles with how we control our bladder as well as bowels.
The question now is how do take care of our pelvic floor. One way of doing this is by doing kegel exercises. To learn more about this subject, below are different ways on how to do kegel. But before we proceed with the tips on how to do kegel, it will really help you if we tackle some do’s and don’ts in Kegel exercises.
How to Do Kegels: Do’s and Don’ts When Doing Kegels
Knowing how to do Kegels starts with the do’s and don’ts that women should learn before they start their exercises. These will help them be safe and maximize the benefits of kegel exercises. Below are some of the guides on how to do Kegels.
- Ensure that you have an empty bladder before you start the exercises.
- Locate a room or an area in the house that is spacious and quiet enough. It should have enough space for you to lie down or sit.
- For starters or newbies, it is important to tense the pelvic floor muscles for three counts. Relax for another three counts.
- Newbies: Don’t push your limits. Start with just a one-time 10 repetitions in a day.
- Once you get used to the exercises, you can increase the repetitions to three sets daily.
- Wait for the results to come. Don’t give up easily. Experts say the results may vary on people. For some, it may take several months before they see the results in their urinary tract.
- The goal of the exercises is to loosen up your abdominal and back muscles. Abdominal and back pain after the exercises indicates you have not been performing the exercises properly and correctly.
How to Do Kegels: A Quick Guide for Newbies
If you are new to this subject, the question now is how to do Kegels easily. To help you in this journey, I have collected several simple exercises that you can do as a start. Here are some of the easy to follow kegel exercises for you.
- Lie on an exercise mat. Bend your knees up until your feet are steadily on flat on the floor. Find your pelvic floor. Place your hands on top of your pelvic muscles. Start squeezing them for around two to three seconds with 10 repetitions.
- Bend your knees toward you. Lie with your back straight on the floor. Continue bending your knees toward you until you can wrap your hands around them. Squeeze your pelvic muscles and hold on to that position for around eight to 10 seconds. Repeat 10 times.
- Another good exercise for the pelvic floor is the pull-in kegel routine. The following are the steps on how to do Kegels. Lie straight with your back on the floor. Relax for eight seconds. Apply some contraction on your buttocks. Slowly straighten your legs ups. Carefully reach for your buttocks and hold on to the position for about eight seconds. Repeat 10 times.
How to Do Kegels: What Are the Effects of the Exercises on the Pelvic Floor
Now that we know how to do Kegels, we will discuss their health effects. Among their effects is that it can address any problem or challenge that you have in relation to bladder leakage. Bladder leakage problems are normally caused by carrying heavy things and other strenuous activities. And you know what, these exercises will manage your urinary incontinence.
Another help that we can get when we learn how to do Kegels is that they can lessen our risk of having pelvic organ prolapse. This medical condition happens when at least one of the tissues and muscles in the pelvic area is pressed into our vaginal wall. Strenuous activities are usually the cause of this condition.
In addition to improving our bladder and pelvic organs and muscles, Kegels can also help improve the conditions of our hip and back muscles. Kegels are normally recommended by experts to women who are eager to make their spine, abdomen, and hips stable.
Above all, mastering the easy steps on how to do Kegels can definitely help women who in menopausal stage or those who are in childbirth recovery. As mentioned, pregnancy and childbirth can make the muscles in our pelvic area weak. With the right kegel exercises, you can rest well knowing that your estrogen levels will start to go back to normal and your pelvic health in better shape than before.
So, what’s the holdup? Get your exercise mat ready. Find a safe and quiet room in the house and start doing your Kegels. You never know. This might be the start or first step to a better and new you.