Kegel exercises, which are also known as pelvic floor muscle training exercises, are very useful for improving conditions that can reduce the function and strength of the pelvic floor muscles. Weak lower pelvic muscles can be caused by various factors, such as childbirth, aging, being overweight, or even surgery. Kegel exercises can be followed by both men and women. So, what exactly are the benefits of Kegel exercises, especially for women? And how to do this gymnastics correctly? Come on, see the following reviews.
Benefits of Kegel Exercise for Women
Kegel exercises are a type of exercise that can strengthen the pelvic muscles, providing many benefits for the health of the female reproductive organs. Here are some of the benefits of Kegel exercises:
1. Helps Smooth Labor Process
Approaching labor, pregnant women are usually advised to do light exercise to facilitate the birth process. One of the recommended exercises is Kegel exercises. This exercise makes the pelvic muscles more elastic and strong, making it easier to open the birth canal.
2. Relieves Health Problems in Pregnant Women
Doing Kegel exercises regularly during pregnancy can relieve various complaints that are often experienced by pregnant women, such as back pain, pain during urination or sexual intercourse, difficulty defecating, and fecal incontinence.
3. Accelerates Vaginal Recovery After Childbirth
The next benefit of Kegel exercises is to speed up the vaginal recovery process after giving birth. This exercise can increase blood circulation to the vaginal area, thereby helping tissue regeneration in the area.
4. Improves Bladder Function
As previously mentioned, Kegel exercises involve contracting the pelvic muscles. This movement also strengthens the lower body muscles, including the bladder muscles. By doing Kegel exercises regularly, disorders of the urinary system such as urinary incontinence can be overcome.
5. Tighten the Vaginal Muscles
Normal delivery and aging can weaken the elasticity and strength of the vaginal muscles. However, this weakness is only temporary and can be recovered. To speed up the process of tightening the vaginal muscles, it is recommended to routinely do Kegel exercises.
The Right Way to Do Kegel Exercises
Kegel exercises or pelvic floor exercises are movements that specifically train the pelvic floor muscles or lower pelvic muscles. The lower pelvic muscles have an important role in supporting the organs in the pelvis, such as the bladder, intestines and vagina. In addition, these muscles also contribute to bodily functions such as urination, defecation, and sex.
Then, what are the benefits of Kegel exercises? This exercise aims to strengthen the pelvic floor muscles that can weaken due to various factors, such as childbirth, being overweight, aging, and surgery.
How to do Kegel exercises? This exercise is very easy and practical to do. No special clothing or specific place is required. You can do this exercise both in a sitting and standing position. Here are some precise steps in doing Kegel exercises:
- First identify the lower pelvic muscles. To find out, try stopping the flow of urine while urinating. Well, the muscles you use to stop the flow of urine are the lower pelvic muscles.
- Then, tighten your lower pelvis and hold for 5 seconds. After that, relax the muscle for 5 seconds. Do this movement 4-5 times in succession.
- After getting used to it, extend the duration of the tightening to 10 seconds. After holding it, relax the muscles for 10 seconds. Repeat this movement 4-5 times consecutively.
- Maintain movement and focus on tightening the pelvic floor muscles. Be sure not to contract other pelvic muscles, hold your breath, or tighten your abdominal, thigh, and buttock muscles during the movement.
- Repeat at least 3 times, doing 4-5 repetitions per day for maximum results.
That's the right way to do Kegel exercises. You can do this exercise anytime and anywhere, for example while driving, watching television, or standing. If you do it regularly correctly, the benefits will be felt within 3-6 weeks. But, keep in mind, don't do Kegel exercises when you want to urinate because it can cause bladder infections.