You probably became familiar with Kegel exercises during your pregnancy. Kegel exercises are equally important after pregnancy to help restore the tone and strength of your vaginal wall.
Kegel exercises help strengthen your pelvic muscles, which weaken during childbirth. Why would you want to strengthen these muscles? If they are weak, you could have bladder control problems. You may also find that intercourse is more fulfilling when you have control of your kegel muscles.
Not sure how to do your Kegel’s? Pretend that you are trying to stop the flow of urine the next time you are sitting on the toilet (or anywhere for that matter). Those are the very muscles you need to contract in order to do your Kegels. You can also insert a finger into your vagina and try squeezing just like you are trying to stop the flow of urine. If you feel tightness around your finger, you are performing the exercise correctly.
Be sure when you are doing your Kegel’s that you concentrate on the pelvic floor muscles specifically; try not to do any other exercises. You should squeeze for about 15 seconds several times per day.
It is important that you don’t overdo your Kegel’s particularly in the early weeks after birth, or you may become very sore. Consider working up to doing three sets of ten repetitions over the course of the day.
The Kegel Exercises derive their origin from the name of Dr. Arnold Kegel who discovered this wonderful exercise regimen. These are very beneficial for the pubococcygeal muscles also known as Kegel muscles. The idea behind this exercise is to tone these muscles as well as strengthen them thereby avoiding pelvic floor problems. The primary reason for the exercise was to control incontinence in women following childbirth as well as elderly women. But things have changed and now it is advised as an easy way to treat urinary stress incontinence. Another very good reason for you to do this exercise is that it makes your sex-life pleasurable! Regardless of your age, you should do these exercises to have gratifying and enjoyable intercourse.
Causes of weakening vaginal muscles
-Lack of exercise -Been through many pregnancies -Growing age -Being overweight
Ways to do Kegel exercise
-One of the easiest ways to do this is to contract the vagina and then relax. Repeat this at least 20-400 times a day depending on your strength.
-The other method is to avoid using your stomach, leg, back or buttock muscles while doing this exercise. Breathe slowly and deeply. If your abdominal muscles move while doing this asana you are doing it the right way. The movement of your leg and buttocks muscles means you are in the wrong direction.
- Gadgets are also available in the market which would help you exercise the right muscles.
Easy to do
- This exercise hardly takes any time and you can do it anywhere. Standing in a bus queue, while watching TV, lying down, walking and pretty much while doing anything else.
It is better to start early and maintain the strength of your vagina muscles. As you grow older, particularly during menopause, the muscles are weakened.
Need to do it
We give lot of attention to our external look by doing number of exercises. Kegel exercise helps us improving our body internally. This exercise, if done in a proper and regular fashion, provides great results. This exercise may not work wonders overnight but by regular practice it will surely reap results. Some may notice changes within two weeks.
How to find the right muscle?
If you have no clue which muscle we are talking about then the answer is the one which is used while you pee. The muscle that helps you control your urinal release, i.e. start and stop urination is the pubococcygeus muscle. One should avoid doing Kegel exercise while urinating.
Is this the right muscle?
The tightening of the vagina on a squeeze by your finger would tell that you are exercising the right muscles.
Benefits of doing Kegel exercise
-An enjoyable and painless way to reach orgasm -It makes your orgasm stronger and better -It prevents prolapse and incontinence -Childbirth becomes much easier and the muscles regain their strength very quickly after birth -Would increase your confidence level -More control in bed
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Both Beverley Brooke & Kevin Pederson are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Beverley Brooke has sinced written about articles on various topics from Adsense, Computers and The Internet and Pregnancy Problems. Article by Beverley Brooke, full-time mom and author of "The Ultimate Guide to Weight Loss in the Post Partum" - . Beverley Brooke's top article generates over 12100 views. to your Favourites.
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