Benefits and how to do Kegel Gymnastics

Kegel exercises or also called pelvic floor exercises are useful for improving conditions that can reduce the strength of the pelvic floor muscles, such as labor, aging, being overweight and surgery can reduce the function and strength of the pelvic floor muscles.

Kegel exercises are movements that are designed to tighten the pelvic muscles. This activity is useful for tightening the muscles under the uterus, bladder and large intestine.

Urine management for intimate relationships

In general, the benefits of Kegel exercises can be detailed as follows:

• Helps maintain muscle control for stool
• Kegel exercises in men also help in improving sexual performance. Tightening the pelvic muscles during intercourse can help manage erections or delay ejaculation.
• For pregnant women, Kegel exercises can facilitate labor. Strong and elastic pelvic muscles are useful for opening the birth canal.

For optimal results, Kegel exercises can be done during pregnancy or after giving birth. Kegel exercises are very useful, especially for those who have problems such as:

• Accidentally urinating when you cough, laugh or sneeze. However, this exercise is not enough to deal with conditions that are already very serious.
• Weakening of the muscles that control bowel movements.
• Post-partum pelvic muscles that weaken and dilate causing a decrease in the uterus. This condition can be prevented by doing Kegel exercises during pregnancy.

How to do Kegel exercises

Kegel exercises don't require complicated steps and instructions, or special rooms and clothing. As a first step, Kegel exercises can be done in the supine position with the following steps:

• Identify the part called the lower pelvic floor muscles. The trick is to try to prevent the passage of urine when you urinate. This muscle that holds urine is called your pelvic floor muscle. In men, if you tighten the pelvic muscles while looking in the mirror, the lower penis will move to the abdomen and the testicles will rise.
• Empty the bladder. Take a lying position. Tighten your pelvic muscles, hold the position for 5 seconds, then release. Repeat 4-5 times. Then increase the duration from 5 to 10 seconds.
• When you tighten the pelvic muscles underneath, avoid squeezing the abdominal, thigh and buttocks muscles and keep your breathing relaxed.
• Repeat this movement three times a day with repetition at least 3x10 times. But avoid doing this movement to hold urine, because this can weaken the pelvic floor muscles and can cause urinary tract infections.

For maximum results, this body movement must be done every day. You don't need special time or space to do it. Kegel exercises can even be done while you are typing or traveling sitting. After the pelvic muscles contract, try doing Kegel exercises while standing or walking.

Here are some elements that can be applied to maximize the benefits of Kegel. Among them:

• Remember the benefits of Kegel exercises so that you are motivated to do it regularly.
• Do Kegel exercises every day at the same time, like brushing your teeth, watching the evening news on television, or typing while sitting in the morning.
• Look at the progress you made.

However, like all sports activities, the benefits of Kegel exercises cannot be felt immediately. If you do Kegel exercises regularly three times a day, the benefits usually come around 4 to 6 weeks later. If not, you can check the movements that have been made. There may be something wrong with the movements or muscles that you are training. But if your condition does not improve after doing Kegel exercises for 3-4 months, consult a doctor.

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