Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. You can fit Kegel exercises, also known as pelvic floor muscle training, discreetly just about any time in your daily routine.
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Benefits of Kegel Exercises
You can benefit from kegel exercises if you:
- Gave birth.
- Have difficulty having an orgasm.
- Have weak orgasms.
- Leak a few drops of urine during a sneeze, while laughing or coughing.
- Have a strong urge to urinate just before losing a large amount of urine.
- Leaky stool.
How to do Kegel Exercises
First, you need to find the right muscles. To find the pelvic floor muscles stop urinating mid-stream. The muscles used to stop your urine mid-stream are your pelvic floor muscles.
Your first kegel exercise:
- Empty your bladder.
- Lay in your bed on your back.
- Squeeze your pelvic floor muscles and hold for 5 seconds and then rest for 5 seconds.
- Do this 5 times 3 times a day.
- Work towards squeezing your pelvic floor muscles for 10 seconds and resting 10 seconds 3 times a day.
Warning: Don’t do kegel exercises while urinating. Doing kegels while urinating can actually weaken your pelvic floor muscles.
When to do Kegels
Kegel exercises can be done discreetly any time of the day. They can be done while you’re driving to work, sitting at your desk, or relaxing on the couch.
When to Expect Results
You should start to see results of your kegel exercises within a month of doing them. For continued results make kegel exercises a permanent part of your daily routine.
Ben Wa Balls
Once doing 10 Kegels 3 times a day is really easy you can take it to the next level by adding Ben Wa Balls to your routine. Ben Wa Balls are little-weighted balls that are inserted into your vagina. The goal is to hold them in as long as you can by squeezing your pelvic floor muscles. You can wear them discreetly while getting chores done around the house. Make sure no kids are around the first few times you wear them in case they fall out.
Do you have any tips on kegel exercises? Share them in the comments. We’d love to hear about them.