Kegel exercises: what they are and how to do them

Kegel exercises: what they are and how to do them

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Have you ever heard of Kegel exercises?

The Kegel exercises they are simple exercises you can do to strengthen the muscles of your pelvic floor, an area that also contains the reproductive organs.

The pelvic floor it is actually a series of muscles and tissues that form a harness, in the part lower pelvis. This is a "band" that holds your organs in place. A pelvic floor weak can therefore lead to serious problems, such as the inability to control the bowels or the bladder.

Once you understand how to do Kegel exercises correctly, you can do them anytime and anywhere, as they are quite simple and very discreet.

But why you should do Kegel exercises? What are the benefits you could get?

Read also: Solar plexus, location and how to unlock it

Usefulness of Kegel exercises

Both women and men can get some important benefits from Kegel exercises.

In fact, there are numerous factors that can weaken the pelvic floor in women, such as pregnancy, childbirth, aging and weight gain.

Now, considering that the pelvic floor muscles support the uterus, bladder, and intestines, and that if the muscles are weak, these pelvic organs can sag into a woman's vagina generating a variety of urinary incontinence and discomfort, it is quite clear how important it is to try to take care of this part of your physical training.

Obviously, men can also suffer from weakening of the pelvic floor muscles with age. This can lead to incontinence of both urine and feces, especially if the man has undergone prostate surgery.

Where are the pelvic floor muscles located

Even before structuring the Kegel exercises, it is vital to find the pelvic floor muscles.

Regarding the womenfor example, when starting Kegel exercises, finding the right set of muscles to "train" may be difficult. One way to find them is to put a clean finger inside the vagina and tighten the vaginal muscles around the finger.

You can also locate the muscles by trying to stop the average flow of urine. The muscles you use for this action are the pelvic floor muscles. Get used to feeling them, understanding how and when they contract and relax.

However, you should only use this method for learning purposes! Remember that it is absolutely not a good idea to start and stop urine regularly, or do Kegel exercises often when you have a full bladder. Incomplete emptying of the bladder can increase the risk of urinary tract infection.

So talk to your gynecologist if you are still not sure if you have found the right muscles. It is possible that the doctor may recommend the use of an object called a vaginal cone, which must be inserted into the vagina in order to then use the pelvic floor muscles to keep it in position.

Biofeedback training can also be very useful in helping to identify and isolate the pelvic floor muscles. In this procedure, a doctor will insert a small probe into the vagina or place adhesive electrodes on the outside of the vagina or anus. You will then be asked to try a Kegel exercise, and a monitor will show if you have contracted the correct muscles and how long you have been able to maintain the contraction.

And in men? How to find pelvic floor muscles in men?

The men they often have the same kinds of problems as women when it comes to identifying the correct pelvic floor muscle group. For men, one way to find them would be to insert a finger into the rectum and try to compress it, without tightening the muscles of the abdomen, buttocks or thighs.

If you are still having trouble spotting them, practice stopping the flow of urine. As with women, this is a reliable way to locate pelvic floor muscles, but it should never (we stress, never!) Become a regular practice.

Biofeedback can also help men locate pelvic floor muscles. If you have trouble locating them on your own, you may want to make an appointment with your doctor.

Goals and Benefits of Kegel Exercises

If you have carefully read the above tips we wanted to share with you, we highly recommend that you always empty your bladder before doing the Kegel exercises. As a beginner, you should find a quiet, private place to sit or lie down before doing the exercises. As you become a little more experienced or experienced, you will find that you can do them anywhere.

When it starts do Kegel exercises, stretch your pelvic floor muscles and count to three, then relax them and count to three again. Keep going until you've done 10 reps. Over the next few days, exercise until your muscles are tense for a count of 10. Your goal should be to do three sets of 10 reps per day.

Don't be discouraged if you don't see the results you want immediately. According to many experts, in fact, it is necessary to carry out Kegel exercises for several months so that they can have a concrete effect on urinary incontinence.

Also remember that these exercises also work differently for each person. Some people show great improvement in muscle control and urinary continence. Others, on the other hand, do not show that they perceive concrete improvements. Either way, one thing is certain: practicing Kegel exercises correctly can actually prevent your condition from getting worse.


If you feel pain in the abdomen or back after a session of Kegel exercises, it is a sign that you are not doing them correctly. Therefore, this evidence allows us to share with you the need to approach this topic with particular awareness, talking about it with your referring doctor before starting training!

Video: Kegel Exercises for Men - Beginners Pelvic Floor Strengthening Guide (June 2022).


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