Kegel Exercises For Women | Prevent Urinary And Fecal Incontinence
Introduction To The Pelvic Floor Muscles
You do cardio, and you lift weights. You eat healthy and maintain a healthy weight, but have you ever thought to exercise the muscles in your pelvic floor?
The muscles in the pelvic floor support the bladder, small intestine, rectum and the uterus, they are very important in keeping certain bodily functions "normal".
The best way to describe the location of the kegel muscles is to pretend you have to hold your pee, squeeze those muscles, and say hello to your kegel muscles.
Why Should I Try Kegel Exercises?
The pelvic floor muscles may weaken with age, inactivity, being overweight, or after major surgery. Pregnancy and childbirth can also have a weakening effect on the pelvic floor muscles. If left to weaken it could result in urinary and/or fecal incontinence at an early age. Unless you're ok with wearing adult diapers, and being able to "let go" while on the bus or waiting in line at the grocery store, then by all means, let 'er rip!
If you'd prefer not having to buy adult diapers and moist towelettes for the rest of your life, then maybe kegel exercises are for you!
Performing kegel exercises may also help women who have a hard time achieving an orgasm during sex.
How To Do Kegel Exercises
Before you can begin exercising your pelvic floor muscles, you must first identify them. Locate your pelvic floor muscles by simply stopping urination in mid-stream, that is how you locate and contract the pelvic floor muscles.
You are almost ready to begin a set. Before you begin, you should empty your bladder, Exercising your pelvic floor muscles on a full bladder can actually weaken them! So with an empty bladder we may begin.
Wherever you are, sitting, standing or lying down, begin by contracting the pelvic floor muscles for 5 seconds, then releasing for 5 seconds. Repeat the action between 5 to 10 times, 3 times a day.
A fantastic app on ios and android is "kegal kat". This app does the counting for you.
Other exercises that work the kegal muscles
Yoga / Pilates: Trains you to focus on constant engagement of the core muscles. When you engage the core, you can also engage the muscles in the pelvic floor.
Kettlebell Training: Many of the thrusting motion of the kettlebell swing can easily incorporate the muscles in the lower pelvic region.
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