Pelvic Floor Exercises: What to Know About Kegels
One of the most frustrating body conditions to deal with is urinary incontinence. Urinary incontinence happens when you have involuntary urine leakage, and you may feel like you want to urinate, even when you don’t want to. Although it’s a common problem that affects many people, you shouldn’t tolerate this condition; in fact, there are ways to help you deal with this.
Kegel exercises can help prevent and control your urinary incontinence and other pelvic floor-related issues. Through these exercises, you strengthen your pelvic floor muscles that support your bladder, uterus, rectum, and small intestines.
With regular exercises and proper intimate hygiene, you’ll leave your bladder and uterus happy, as well as have a healthy vagina. Fortunately, you can do kegel exercises anywhere, any time, and it’s relatively easy.
So if you’re wondering how to perform these exercises, here is our step-by-step guide to help you contract and relax your pelvic floor muscles so you can say goodbye to your urinary incontinence. Let’s get to it!
Why Do I Need to Do Kegel Exercises?
One of the biggest reasons you need to start doing kegel exercises, even if you aren’t experiencing any issues, is that your pelvic floor muscles weaken over time. This can happen during pregnancy, childbirth, surgery, excessive straining, and ageing.
You might need to do some kegel exercises if you’re experiencing the following:
- Experiencing leaking a few drops of urine when you sneeze, cough, or laugh, which is also known as stress incontinence;
- Always having a strong urge to urinate even after urinating;
- Experiencing leak stool or faecal incontinence;
To help aid your symptoms, you can start doing kegel exercises after childbirth and pregnancy. However, you should know that if you have severe urine leakage or experience overflow incontinence, you must seek medical help since kegel exercises may not be enough.
Kegel Exercise Step-by-Step Guide
1. Identify your pelvic floor muscles
To help you find your pelvic floor muscles, stop urination in midstream. Once you’ve found your pelvic floor muscles, you can do this exercise in any position. However, lying down is easiest.
2. Practice and perfect your technique
Since you can do this exercise anywhere, you can perfect your technique. Do this by imagining your sitting on a marble and use your pelvic muscles to lift the marble. Do this for three seconds each time, relax, and then repeat.
3. Maintain focus
Ideally, you want to focus on tightening your pelvic muscles, not your abdomen, buttocks, or thighs. Also, remember to breathe and relax throughout the whole exercise. Do this exercise three times a day with three sets of 10 to 15 repetitions.
Incorporate Kegel Exercises into Your Daily Routine
The great thing about kegel exercises is that you can do it discreetly, so it’s incredibly easy to incorporate it in your daily routine. Squeeze in a few kegel sessions while you’re working on your desk or relaxing on the couch, this will be so much easier once you’ve got the groove of the exercise.
Throughout the process, you may still experience minor leaks. For this reason, it’s best to keep your vagina healthy and use natural products to protect the pH-levels of your intimate area. After that, you can go ahead and do your kegel exercises again.
The Bottom Line: Keep your pelvic muscles and vagina healthy with kegel exercises
If you’re experiencing urine incontinence, it may affect other parts of your body, including your vagina. By doing regular kegel exercises and washing your intimate area with natural hygiene products, you’ll keep your pelvic muscles happy and vagina healthy, preventing any further complications and conditions in the future.
So start practising and mastering kegel exercises and improve your pelvic functions while you sit and chill on the couch.
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