What are Kegel exercises?
Kegel exercises strengthen the muscles of the pelvic floor. These muscles are very important and support the bladder and bowel openings. By doing these exercises, one can help to prevent leaking of urine or faeces. There are many other benefits including improving sexual function, preventing pelvic organ prolapse and improved ability to pass stool.
Who should do Kegel exercises?
All women should. But especially those who struggle with:
- Faecal or urine incontinence
- Weak pelvic floor muscles
- Pregnant women and those who previously had children
- All middle aged and older women
Important facts:
Your success will depend on how effective and regular you do the exercises. It is important to use the correct muscles of the pelvic floor, not the abdominals or gluteus muscles.
Get the KeGal Trainer App for free from your App Store (This is a very useful tool to remind you to do your exercises)
How to do Kegel exercises effectively:
Three steps to an effective Kegel:
- Squeeze the muscles around the vagina and anal area
- Tighten your vaginal and rectal muscles
- Combine steps 1 and 2
The aim is to feel the sensation like stopping your urine flow, and to feel squeezing and elevating of the muscles around your vaginal area.
How long and how many should I do?
When you start off, you will find that after 3 to 6 seconds and 3 to 6 reps, your muscles fatigue. This is a sign that you are doing it correctly. If you can hold it for much longer, you are probably not doing it correctly and you should recheck your technique. The correct technique is the key to success.
The stronger you get, the more you should do. You should aim for:
- A series of strong, steady squeezes for 8 to 10 seconds each
- 8 to 10 at a time
- 30 repetitions per day
Please note that this is not a “quick fix” and most people will notice results only after 3 months. The key is to persevere. Get the App to remind you, it’s worth it!