Kegel exercise boasts innumerable benefits to the body that we can’t begin to name. However, seeing this topic will leave some confused and others indifferent because not many know what the Kegel exercise is all about and those who know don’t care much. Of course, this exercise may not make you look noticeably better (no six-pack here), but they play a vital role in your health, especially in your pelvic region. What’s more, this exercise is both beneficial to men and women.
What is Kegel exercise?
Healthline explains that Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs. That is to say, this exercise not only firms up your muscles but is also beneficial to your reproductive organs.
Usually, this exercise is recommended to women who have just had vaginal birth as experts agree it helps tighten the vagina muscles. However, other women and men can benefit from the discreet workout. But why is it needed? According to Wikipedia, factors such as pregnancy, childbirth, aging, and being overweight often weaken the pelvic muscles in women, and kegel exercises can be useful in regaining pelvic floor muscle strength in such cases. On the other hand, issues such as premature ejaculation in men can be controlled using kegel exercise.
How do you know you’re doing it right?
Dr. Pamela Levin, assistant professor of Clinical Obstetrics and Gynecology, spoke with Penn Medicine on the matter. Dr. Levin advises that when doing the exercise, you should “envision you have a straw in your vagina, and you’re trying to pull fluid up through the straw.” Simply put, the muscle you’re working out is around the vagina and that should be the area of focus. “It’s not your abdomen, and it’s not your butt cheeks. If you put your hand on your abdomen and you feel your belly muscles clenching, you’re not squeezing the right place. If you feel your butt cheeks tightening and coming up off the chair, then you’re not squeezing the right place,” she added.
Now that we’ve covered what kegel exercise is and how to do it correctly, what are the benefits of kegel exercise?
Check out 6 amazing reasons why you should do more Kegel exercise…
#1. Kegel exercise controls urinary/fecal incontinence
Urinary/fecal incontinence are pelvic floor disorder. They result in involuntary loss of control in the bodily function of either reflex for urine or the control of a normal bowel movement. This means you always have the ‘urge to go.’ Trying this exercise helps strengthen the pelvic floor muscle which in turn controls urinary/fecal incontinence.
#2. Kegel exercise improves the vaginal muscles
For women, Kegel exercise is helpful if you have painful intercourse as it opens the vagina walls. It also improves blood circulation which helps in sexual arousal. This means you’ll have no reason to ‘fake moan‘ but truly enjoy sex.
#3. Helps with easy delivery
Research shows that women who practice Kegel during pregnancy found it easier to give birth. Maybe it’s as a result of all the wonders this exercise does for the pelvis and vagina. If you’re pregnant, why not add this to your routine and thank me later… *wink.*
#4. Strengthens the pelvic organ
Vaginal childbirth can cause pelvic organ prolapse (when the uterus, urethra, and/or bowel sag down into the vagina). This is usually a result of weakened pelvic floor muscles due to pregnancy and vaginal delivery. When women experience this, Kegels could be recommended by a doctor to help strengthen the pelvic floor muscle.
#5. Controls stress incontinence
This happens when physical movement or activity — such as coughing, laughing, sneezing, running, or lifting heavy objects — puts pressure/stress on the bladder thereby causing urine leakage. In the event of this, Kegel exercise can come in handy to combat this. However, do note that stress incontinence is different from psychological stress.
#6. Improves the hardness of erections
Kegel isn’t only for females, and also benefits men. The pelvic floor muscles encourage good blood flow to the groin area, which is important in getting harder erections. And harder erections equals more sensation during sex. All thanks to the Kegel exercise.
So, how is Kegel exercise done?
- Make sure your bladder is empty, then sit or lie down.
- Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
- Relax the muscles and count 3 to 5 seconds.
- Repeat 10 times, 3 times a day (morning, afternoon, and night).
Featured image: MART PRODUCTION | Pexels
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