Kegel exercises help strengthen pelvic sleep, that is, the muscles that act as the main support for the bladder, uterus, vagina, and rectum. Among other things, they help prevent urine leakage.
Kegel exercises help strengthen pelvic sleep, that is, the muscles that act as the main support for the bladder, uterus, vagina, and rectum. Among other things, they help prevent urine leakage.
What are Kegel exercises?
What are Kegel exercises?
Kegel exercises are contractions of the pelvic floor muscles performed at different rates and intensities. If the pelvic floor has lost its strength, they are an option to regain it.
What is the pelvic floor?
What is the pelvic floor?
It is the set of muscles and ligaments that close the abdominal cavity and keep the pelvic organs in place (bladder, uterus, vagina and rectum) so that they work properly. Having it in bad shape can cause urine leakage. In addition, if the pelvic floor is well toned, it will provide better sexual relations since the contraction of its muscles is what leads us to orgasm.
5 Kegel exercises you can do at home
5 Kegel exercises you can do at home
Ana Escudero Vírseda, a physiotherapist specialized in pelvic floor, from Espai Alè, teaches us step by step how to do the exercises. Then we'll explain more key concepts about Kegel and the pelvic floor.
Sit down
Sit down
Sitting in a chair, move away from the backrest, place your feet completely on the floor, notice the sitting bones supported by the chair and grow from the crown. Without moving the chest, swing the pelvis, supporting the vaginal area (front) and then the anal area (rear) on the chair. When supporting the front part you will notice that the back curves forward and when supporting the back part the back curves backwards.
First zone
First zone
Breathing through the ribs, lean on the vaginal area and pretend to hold your pee for 10 seconds, noticing how the part that comes into contact with the chair works. Relax and repeat 10 times.
Second zone
Second zone
Then sit on the anus and imagine as if you were holding a gas for 10 seconds while you breathed, feeling the contact of this area. Relax and repeat 10 times.
Third zone
Third zone
Then lean on the intermediate zone (perineum) and pretend to hold a tampon for 10 seconds. Relax and repeat 10 times.
And now fast
And now fast
Finally, in this position, perform quick contractions that last 1 second, bringing the three areas that you worked before up (the three holes), making sure that you relax completely after each contraction. Do 3 sets of 5 fast contractions, resting 1 minute between each set.
Chinese balls
Chinese balls
Using these Chinese balls for 15 minutes a day will help you strengthen your pelvic floor.
Newkeen Chinese balls, € 17
Vaginal cones
Vaginal cones
This pelvic floor booster therapy kit can help you a lot too.
LadySystem cones, € 49.95
Kegel Exerciser
Kegel Exerciser
This gadget is a bit like having a pelvic floor physiotherapist in your home. It tells you when to press and when to release, it is very easy to use.
KegelSmart Intimina, € 70.95
If you sometimes notice a few drops of urine (or something else) leaking out when you laugh, sneeze, or run, you may need to strengthen your pelvic floor. If you want to be sure, here is a test to find out how your pelvic floor is.
One of the best ways to train your pelvic floor is by practicing Kegel exercises. But urinary incontinence is not the only reason to do them, you can also make you have more pleasant sex. We tell you …
What are Kegel exercises
They are a series of exercises that help strengthen pelvic sleep, that is, the muscles that act as the main support for the bladder, uterus, vagina and rectum. These exercises were designed in the 40s for the prevention of urinary incontinence, they also have benefits for men because, for example, they help in case of premature ejaculation.
How to find your pelvic floor muscles
Ana Escudero, a physiotherapist specialized in abdominal pelvic reeducation at Espai Alè, explains that the muscles of the pelvic floor are in the lower area of the pelvis, and they are the ones that prevent you from having involuntary urine or fecal losses. They also intervene in childbirth, keep the pelvis in good condition and their good health is very important if we want to have satisfactory and pleasant sexual relations.
- You can locate one of the muscles if you think about holding the urine. It's not about actually holding your urine, it's about focusing on which muscles you contract as you do so.
- Then, locate the muscles in the anal area that help you hold a gas.
- Finally, there are the muscles that help us hold a tampon for example. They are, surely, the most difficult to locate because we are less used to drawing our attention to them.
What are the pelvic floor exercises
- Work the first zone. Leaning on the vaginal area, focus your mind on the muscles that help you hold your pee and think about contracting and bringing these muscles in and up for about 10 seconds. Relax and repeat 10 times.
- Work the second zone. Now sit on the anus and imagine as if you were holding a gas for 10 seconds. Relax and repeat 10 times.
- Work the third zone. Finally, lean on the intermediate zone and contract the muscles as if you were holding a tampon and pulling these muscles in and up for 10 seconds. Repeat each previous exercise at least 10 times.
- All three at the same time and fast. Finally, in this position, perform quick contractions that last 1 second, bringing the three areas that you worked before up (the three holes), making sure that you relax completely after each contraction. Do 3 sets of 5 fast contractions, resting 1 minute between each set.
How to do Kegel exercises correctly
- Take good posture. You must sit on the sit bones, the bones that are in the ass, keeping the torso upright, as if it were growing towards the chest and without taking it forward or backward, but keeping it in a neutral posture. You can do it on a chair, without leaning on the backrest, or on a Pilates ball, which will make it easier for you to vascularize your pelvis. Without moving the chest, swing the pelvis, supporting the vaginal area (front) on the chair and then the anal area (rear). When supporting the front part you will notice that the back curves forward and when supporting the back part the back curves backwards.
- Breathe well during exercises. Take in air and slowly release it while contracting your muscles. At no time do you block your breath.
- Relax the rest of the muscles. Many times, not only the pelvic muscles but also those of the buttocks, the belly or the legs contract. It is a mistake, you should focus only on the pelvic muscles.
What are the benefits of Kegel exercises?
- If you are pregnant. You will have greater control over urine leakage and it can help to have an easier delivery.
- If you have incontinence. You will reduce the symptoms and episodes of urine or fecal leakage.
- If your uterus "sags". If it has not happened to you, they will help prevent and, if it has already happened, you will relieve the area. When the uterus is "lowered", all the organs of the pelvic floor (bladder, uterus, vagina and rectum) descend to the outside. It is much more common than we think.
- If you are in menopause. The hormonal changes that occur at this stage of life cause the pelvic floor to weaken and incontinence may appear, as well as problems with sexual intercourse. Exercises help prevent this situation and improve it.
- If the area has been operated on. Kegel exercises are very good for rehabilitation.
- If you do sports. These exercises tone the pelvic floor in order to counteract the impacts that sport produces on these muscles and that can lead to urinary incontinence. There are vaginal devices specially designed to protect the pelvic floor if you do impact sports (running, fitness, gymnastics or basketball, for example).
- To improve your sex life. A toned pelvic floor muscles make sex more enjoyable.
Can Kegel exercises be done at home or do they have to be done by a professional?
Yes, they can be done at home (you can start practicing with the ones we suggest in the gallery), but it doesn't hurt that you start with a physiotherapist specializing in pelvic floor and abdomen re-education. If your doctor recommends it, you can also count on the help of a device that helps you do the exercises using vibrations.
How do I know if I am doing Kegel exercises right?
The physiotherapist Ana Escudero emphasizes that it is necessary to be able to maintain the indicated time of each exercise as well as its instructions. For exercises 1, 2, 3 and 4 you have to stay for 5 to 10 seconds, breathing, without performing an abdominal contraction between the navel and the sternum, and at an intensity of 80%. Exercise 5 has to last 1 second and it is essential to relax completely after each contraction. In all of them, the pelvic floor has to close and move towards the inside of the body, having to stop if you are not able or notice that the movement you cause is very different from the sensation of holding your pee, a tampon or a gas .
If you consider doing them because you already have symptoms (urinary, gas or fecal losses, organ loss, perineal pain or during sexual intercourse, anorgasmias, constipation, scars …) we recommend that you go to a specialist in pelvic floor and abdomen reeducation .
Plus
Discover in this article other ways to train your pelvic floor such as hypopressive gymnastics, Chinese balls, vaginal cones and weights and electronic stimulators.
