By doing kegel exercises your pelvic floor muscles which include bladder, rectum and small intestine can be strengthened. Kegel exercises for women are needed basically during pregnancy, before or after child birth. These exercises are also recommended by the doctor if you have undergone some surgery, aging and due to chromic coughing also as these factors can weaken your pelvic floor muscles. And you can have problem while urinating.
Why are kegel exercises important?
Kegel exercises are important to do because of the following factors:
- Child birth
- Being over weight
Stress incontinence; while sneezing, coughing or laughing you leak few drops of urine.
Your bladder is full and you have a strong urge to urinate and then urinate a large amount of it.
Kegel exercises cannot be useful and women need to seek a proper medical treatment if they leak severe urine while laughing, sneezing or coughing. And if due to a full bladder they leak few drops of urine.
When to perform kegel exercises?
You can do kegel exercises at any hour of the day. You can perform kegel exercises daily and anywhere where you are laying on the floor carpet of sitting on the desk.
How to perform kegel exercises:
Kegel exercises for women should be performed with a great care and technique as the women are often in pregnancy condition while performing kegel exercises:
STEP 1: You need to find the right pelvic muscles you use to stop urinating during leakage. You can perform this exercise in any position even if you are lying on the floor.
STEP 2: when you know you’ve found the right muscle you need to tighten or squeeze the muscle for about 3-5 seconds. Do not stop breathing while doing so instead increase your breathing while doing the exercises.
STEP 3: Perform this exercise for one week. When you succeed after one week start adding one more second of contraction in your exercise.
STEP 4: Keep that in mind that you do not do kegel exercises while urinating as it can hurt your bladder or small intestine.
STEP 6: Do the exercises three times a day with 10 repetitions each time a day.
Best kegel exercises:
Lie straight on your back. Bend your knees lift your legs up and contract your pelvic muscles. Lift and then lower your legs back on the ground. Lift left leg and then right leg. And do 5 repetitions of this exercise.
This basically is called the side leg raise exercise in which you need to lay down on your left side with your left knee slightly bent, now raise your right leg up and down and each time you do it contract your pelvic muscles. Do the same exercise while lying on your right side. Repeat the exercise in 5 sets.
Sit comfortably with your legs crossed, close your eyes, your hands on your knees and inhale and exhale through nose fast by contracting your pelvic muscles.