The Importance of Kegel Exercises for Strong Pelvic Floor Muscles

The Importance of Kegel Exercises for Strong Pelvic Floor Muscles

Over the years, you have probably heard that we lose strength as they age. When you hear that phrase, you’re probably thinking about your ab, back, arm and leg muscles, but you should also include your pelvic floor muscles in that list. Weak pelvic floor muscles can lead to incontinence and bowel and bladder problems.

How to Strengthen Pelvic Floor Muscles Quickly

There are lots of ways to strengthen your pelvic floor muscles, including performing wall squats, jumping jacks and crunches that also involve moving or holding the legs upward, but if you really want to know how to strengthen your pelvic floor muscles quickly, it’s Kegels.

Understanding Kegels

Kegels are a specific type of exercise that involves isolating the pubococcygeus muscles, also known as the pelvic floor muscles. The exercise was invented by Dr. Arthur Kegel in 1948 and involves consciously contracting and releasing the pelvic floor muscles. The repetition of contracting and releasing the pubococcygeus muscles improves their strength.

Isolating the Pubococcygeus Muscles

The pubococcygeus muscles control bowel and bladder function and provides support for the organs in the pelvis. If you are not sure how to access and isolate this muscle, you can try stopping your flow of urine while you are using the bathroom. If your urine stream successfully slows or stops, you have found your pelvic floor muscles, according to WebMD.

Performing Your Kegels

If you can successfully isolate your pubococcygeus muscles, you can perform your Kegels in any position and in any location. This is because no one will know you are exercising. When you tense and release your pelvic floor muscles, the exercise does not cause the rest of your body to move. In fact, if you do move while performing the exercise, you are engaging more than just your pelvic floor muscles and should work to refine your technique.

If you find it difficult to only tense and release your pubococcygeus muscles, there are devices for women, like the PeriCoach, that can help you successfully target your pelvic floor muscles. These devices are inserted into the vagina, and once properly positioned, all the individual has to do is squeeze against the device and release. The exercise should be performed between 10 and 20 times per day.

Making Kegels part of your daily exercise routine can increase the strength of your pelvic floor muscles, leading to many benefits that include a more satisfying sex life and fewer instances of bladder leakage when you laugh or sneeze. To learn more about the PeriCoach and the benefits of Kegel exercises, you can call us at 844-205-0767.

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