Most of us have heard someone recommending kegel exercises to someone at least once in our lives. However, not many of us bothered to dig deep and find information regarding this particular exercise method.
What are kegel exercises?
Kegel exercises and pelvic muscles have a direct relationship. They are used to strengthen the muscles in the pelvic region, which hold the bladder, uterus, and other organs situated in the same area.
There are various reasons which may cause weakening of the pelvic muscles, which ultimately gives rise to several problems such as urine incontinence, stool leakage, and the sudden feeling of urinating urgently.
Therefore, to eliminate the repercussions mentioned above, kegel exercises are recommended. Start by doing it once a week and slowly increase the frequency to maximize the results.
Myths Associated with Kegel Exercises:
- Pilates are similar to kegel:
A lot of women believe that pilates is similar to Kegel exercises. Therefore, they don’t need to invest their time in going to a healthcare provider and receiving guidance. Pilates is nowhere near kegel exercises, and doing the wrong techniques can severely affect the pelvic floor muscles.
- Reading and watching videos is enough to learn:
It’s the internet world, and almost everything is in the palm of our hands. Yet, this does not mean you can learn everything through it. Reading and watching videos can guide you about performing, but it’s still important to consult a health care professional and ask them for support and knowledge.
- Kegel exercises are not for men:
Kegel exercises are mostly advertised for women, leading to the conclusion that men don’t necessarily need it as they lack pelvic floor muscles. However, this is far from the truth. Men have pelvic floor muscles that must be strengthened to overcome urinary incontinence and other ailments associated with loosening of the muscles.
Let go of the idea that men do not require the aid of kegel exercises to improve their life. It’s for everyone.
Kegel exercises for men:
Mostly, women are encouraged to include kegel exercises in their daily routines and workout plans. However, they are just as beneficial for men. Due to certain reasons such as aging or prostrate removal, the pelvic muscles lose their tightness, resulting in fecal and urine incontinence.
Some men report urine droplets long after urination. Consequently, the quality of life is affected as they become too shy to even go out without worrying about incontinence (urinary).
People spend long hours at the gym to increase their body mass and strengthen their muscles; kegel exercises work similarly except their focus solely on the pelvic muscles.
Erectile dysfunction and kegel exercises:
Erectile dysfunction is characterized by the inability to get an erection. It affects an individual’s sexual life, which can take a toll on mental health. The ischiocavernosus and bulbovascular muscles present in the penis play a significant role in developing an erection.
Any damage or loosening of these two muscles can result in erectile dysfunction. Kegel exercises focus on tightening the male pelvic floor muscles (ischiocavernosus and bulbovascular), which aids in eliminating erectile dysfunction.
Furthermore, Men with erectile dysfunction have reported seeing improvement after incorporating kegel exercises in their routine. As a result, doctors have started including it in the first line of treatment.
Benefits of kegel exercises for men:
Kegel exercises are beneficial for several reasons mainly:
- Prevents premature ejaculation:
- Improves urinary and fecal incontinence.
- Increased blood circulation to the penis results in extra sexual pleasure
- Enhances the number of organisms achieved.
Even though the benefits of kegel exercises are lucrative, it’s essential to identify the correct muscles before getting started with exercises to avoid unwanted effects.
If proper muscles are not engaged during kegel, then the risk of erectile dysfunction increases significantly. So, instead of curing, you’re paving your way to developing diseases. Therefore, be vigilant and always consult a professional for help.
Do male kegel exercises increase size?
Authentic research is not yet available to correlate the relationship between kegel exercises and increased penis size. However, various sexologists recommend kegel exercises to their clients. Even if they are not aiding with the size, the health benefits of kegel exercises are attained. Therefore, the hard work does not go in vain.
How to perform male kegal exercises?
2 types of kegel exercises are found; long and short contractions.
Long contractions are those that focus on the supporting muscles and last longer. It’s vital to take it slowly in the beginning and start by contracting and holding the pelvic muscles for no more than 5 seconds. As you gain confidence and practice more, consider increasing the time to 10 seconds.
As the name suggests, short contractions are rapid and mainly involve the muscles related to the flow and stop of the urine. To perform a short contraction, squeeze and tighten the muscles and then let go of them immediately. Again, practice makes a man perfect. So, keep practicing over and over again to achieve perfection.
The frequency of kegel exercises must be increased slowly. Just how you won’t prefer putting other muscles in your body under stress by trying too much on day one at the gym, try not to rush into the process and slowly build your strength. Start with 5 reps 3 times a day and increase the frequency per your ease.
Precautions: You must be mindful of certain precautions while performing kegel exercise. Firstly, make sure the bladder is empty before proceeding with the exercises. Secondly, identify the right muscles and only focus on them. Do not tighten the stomach or buttocks along with the muscles. Lastly, don’t forget to breathe.
Kegel exercises for women:
Every woman has been recommended some form of kegel exercise at least once in their lifetime. But not many of us are aware of the miraculous effect these exercises have on our bodies and mental health.
When women go through nine months of pregnancy, it severely affects their bladder, so most pregnant women report urinary incontinence. However, in certain cases, urinary incontinence becomes permanent. Weight gain and age are important factors.
The main point of focus is all these scenarios can result in urinary and fecal incontinence, and the main question is; how to overcome these problems? Well, the answer lies in kegel exercises. As explained previously, kegel exercises are known for their miraculous effect on the pelvic muscles, eliminating all urinary and fecal incontinence problems so the affected women can live a carefree and confident life.
Correlation between kegel exercises and tightening of the vaginal muscles:
Thousands of women contact gynecologists every day seeking advice on tightening their vaginal muscles. We must first address the reason for a loose vagina before moving on to the approach.
When it comes to loose vaginal muscles, age plays a big role. Pregnancy, on the other hand, plays a crucial influence. Science has found the perfect solution for the problem.
Research studies report the mind-blowing effects of kegel exercises for the tightening of the vagina. Therefore, a strong correlation exists between the two. A common misconception is that the kegel exercises focus on the vaginal muscles.
However, the actual reality is contrary. It solely focuses on the muscles urrounding the vaginal area. Even though kegel exercises can be done anywhere, it’s important to learn the special techniques of isolating the muscles.
You’re probably causing more harm to yourself than good without doing so. Always consult your gynecologist or any other professional to guide you efficiently before getting started.
How to perform female kegel exercise:
Before starting your kegel exercise, the body needs to be relaxed. Therefore, choose a comfortable position during the initial days and work your way through it. The steps of performing female kegel exercise are:
- Start by breathing in, filling the lungs with air slowly, and rising the abdomen. At this point, the pelvic muscles should not be engaged.
- Now, breathe out the inhaled air and gently squeeze to contract the pelvic muscles.
- Breath in again while keeping the muscles contracted. Let go after 5 seconds. This is an example of a short contraction.
- Allow the pelvic muscles to relax for a specified period before fully starting the process. Remember, do not hold your breath at any point.
- Once the pelvic muscles are trained, contracting for 5 seconds no longer feels difficult. Amplify the intensity to increase the time to 10 seconds slowly. This is an example of length contraction. Lastly, the goal should be to perform the exercises at least ten times in a single session.
Kegel exercises are not meant to be painful. If you notice pain at any point during the session, stop. It may be due to inappropriate positioning or ways. Contact the health care provider immediately for extended guidance.
Benefits of kegel exercises for females:
Despite the benefits of kegel listed everywhere openly, few women are engaged in the process.
- Because kegel plays a role in tightening the vaginal muscles, it also directly enhances sexual pleasure. Women who perform kegel regularly have reported an increased intensity in orgasm.
- Women who have lubrication issues have observed a considerable improvement in their lubrication due to enhanced blood circulation through kegel exercises.
- Some may suffer from pelvic organ prolapse (POP) after childbirth. Kegel exercises help significantly with reducing the effect of prolapse by strengthening the pelvic muscles.
- Urinary incontinence can severely affect the life of an individual. Kegel exercises are best known for dealing with urinary and fecal incontinence associated with weak pelvic floor muscles.
- Kegel exercises help during the menopausal stage in women. Furthermore, they also provide stability and back support.
Do’s and dont’s of kegel exercises for females:
- The first and foremost step to performing kegel exercise is to ensure that the bladder is empty.
- Crossing legs during the sessions are prohibited and must be avoided.
- Make sure the kegel exercises are not causing any strain or pressure on the muscles. The sessions should not be painful.
- Always identify the appropriate muscles and practice properly before getting started. Involving the wrong muscles can be detrimental in the long term.
- Don’t rush into the process. Start slowly and work your way through the exercises.
How do i know kegel exercises are working for me?
Many women report performing kegel exercises every day but fail to notice any improvement. As previously said, it could be related to poor posture or exercise technique.
The problem should always exhibit positive results from the kegel exercises. Increased sexual excitement and pleasure, as well as a tighter vagina, are among the beneficial outcomes. Urinary incontinence should also be minimized in terms of frequency and severity.
What are the signs of doing excessive kegel exercises?
Women often go overboard and start doing kegel exercises excessively. Naturally, anything done in excess can be harmful to the body. Likewise, doing too many kegel exercises can worsen the condition rather than improve it. The signs include:
- There is a sudden and frequent urge to urinate followed by an increased intensity in urinary incontinence.
- Increased or new pain during sexual intercourse. It can severely affect the life of an individual and mental health.
Kegel exercises must not be performed while urinating. Furthermore, squeezing too tightly or doing the exercises when the pelvic muscles are already tight can be harmful. Make decisions wisely and do not rush into the process.
CONCLUSION:
Kegel exercises are beneficial for both men and women. In fact, the benefits attained by performing these exercises are similar as well. It helps both genders improve their sexual life while treating urinary incontinence and other related issues.
Always consult a healthcare practitioner before starting Kegel exercises, as their guidance allows an individual to practice and execute the process appropriately while minimizing the chances of error.
Any deviation from the specified precaution can cause harmful effects, which can be hard to eradicate later. Moreover, consistency is the key. Expecting results within a week of doing Kegels as every process takes time to show improvement. Be patient and enjoy the process rather than rushing for results.
