Kegel exercises – the secret to a better pelvic floor

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Kegel exercises (aka Kegel exercises or pelvic floor muscle exercises) may be a staple in many porn jokes, but they’re actually just as important as any other exercise.

Why?

Let’s start with not peeing or shitting your pants.

Now that I have your attention, let’s get started…

The Man Behind the Squeeze

Kegel exercises were invented in the late 1940s by American gynecologist Dr. Arnold H. Kegel. The idea was to allow men and women to solve urinary incontinence problems without surgery.

He also invented the “perineometer,” a device that helped measure the strength of muscle contractions.

Why is it needed?

This part of the body is like a hammock, stretching from your front pelvic bone to your coccyx. It supports your bladder, uterus, colon, prostate, etc. The urethra and the last part of the excretory tract pass through this hammock.

That’s why you can control whether you go to the toilet on the toilet or all over the floor at Walmart.

What causes pipes to become weak and leak?

• Pregnancy/childbirth
• overweight
• Which part of the body is being operated on
• Lifting
• Persistent cough (such as a cough caused by smoking)
• Nerve or brain disease
• Getting older
• just because of

In addition to having children, These conditions can affect men, too.

Any of these can make your underwear wet or dirty. Some women even experience a small amount of urine leaking out when they cough, sneeze, or laugh.

Side Note – Good Kegel exercises mean an easier birth.

Finding the sweet spot

Imagine that when you try to stop urinating mid-stream, you are exercising your PC muscle.

But, keep your other muscles relaxed! Do not flex your abs, hips, or legs. Also, do not lift your pelvic area while doing this move. Do not hold your breath—keep breathing as you flex!

If you still don’t know if you’re doing the right thing…

Put your finger there.

seriously.

If you are a female, stick a finger in your vagina and squeeze as if you are trying to stop peeing. You should feel the muscles contract around your finger and move “up and down”. For men, stick a finger in your butt (yeah, don’t do that) and try to “stop peeing” (without flexing your butt hole). You should feel the muscles contract up and down.

How to do Kegel exercises

1. Make sure your The bladder is empty

2. Sit or lie downk (If you are doing Kegel exercises for the first time, it may be easier to do it while lying on your back)

3. Find your PC muscle and tighten them

4. catch Rest for X seconds, then relax for X seconds

5. Repeat

What is X?

Every website will give you different numbers – it’s annoying. I would say if you’re not used to them, start low. No one goes to the gym with untrained arms and tries to do 100 bench presses on their first try.

A good middle ground between all the different body parts is 3-5 seconds of bending, 3-5 seconds of rest (10 reps). Your “bend count” is between 30 and 40 times a day. So, 10 in the morning, 10 in the afternoon, and 10 at night.

Your ultimate goal is to be able to hold for 10 seconds, then rest for 10 seconds (still working towards 30-40 seconds throughout the day).

Fast vs. Slow

Some resources recommend doing two different Kegel bends—either for different situations (quickly to try to stop bleeding and slowly to work the muscle) or just to diversify your workout.

While the long version is what we discussed before (10 minutes hold, 10 minutes relax), the quick bends are about 2-3 seconds hold, 2-3 seconds rest.

Other important details

• Quality is more important than quantity!
• Slowly increase your repetitions
• You will see noticeable results in about 2 to 3 months, but it may take longer to achieve the results you desire.
• If you have problems, try Kegel balls or talk to your doctor (there are devices that provide biofeedback that can help).
• Don’t do Kegel exercises when you need to pee – it can cause damage to your PC muscles and even your kidneys in the long run.
• If Kegel exercises are not performed correctly or too vigorously, they can cause the vaginal muscles to become too tight.
• If your incontinence problems are severe, you may need to do these exercises throughout your life.

If you need more helpful information, you might want to check out these articles…

Do you have anything else to add? Please share in the comments.