ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Benefits of Kegel Exercises for Women

Updated on March 18, 2010

What are Kegel Exercises?

Kegel exercises are designed to help restore, control, tone, and strengthen the pelvic floor muscles. By strengthening the muscles, you can prevent and reduce problems that are associated with the pelvic floor, such as prolapse, incontinence, and even sexual complications.

What Weakens the Pelvic Muscles?

Overtime the PC muscles weaken. Common factors that weaken the pelvic floor muscles include:

  • Aging
  • Being overweight
  • Childbirth
  • Inactivity and a weak core strength
  • Pregnancy

How To Do Kegel Exercises?

Kegel exercises are pretty simple. You can do them any time, anywhere without any ever knowing that you're doing them; you can sit and drink wine with your girlfriends, have a meaningful talk with your spouse or significant other, or you can talk to your boss in a meeting. It doesn't matter what you're doing, you can perform kegel exercises without anyone knowing.

When doing kegel exercises, you can stand, sit, or lie down. Contract the muscles that you use while urinating; if you're not sure which muscles those are, find them the next time you pee. Basically, stop you urine flow, and those are the muscles you'll contract. You don't want to perform kegel exercises while using the bathroom though; this is just a good place to learn which muscles you're working.

Once you find the muscles, you'll want to squeeze for about 3 seconds and release for about 3 seconds. You can work your way up to holding for about 10 to 15 seconds at a time. If you're moving your butt cheek and/or stomach, then you're not exercising the right muscles.

You want to do about 10 to 15 repetitions of kegel exercises about 3 times a day. The more you exercise, the more the exercises will help. Just remember that
you can over strengthen the muscle.

Benefits of Kegel Exercises

For such a simple exercise that doesn't wear you out, cause you to get sweaty, or take extra time out of your day, kegel exercises can benefit you in many ways.

  • Easier to reach a more intensive 'O' during intercourse.
  • Make the vagina more sensitive, especially if you squeeze while your partner is inside.
  • Tighten and restore the vaginal area after childbirth.
  • Make childbirth easier because you will have more control over your muscles during labor and delivery.
  • Prevent uterine and bladder prolapse.
  • Prevent urinary incontinence and regain bladder control.
  • Reduce risk of hemorrhoids.

Women of all ages can benefit from kegel exercises. Pregnant women benefit from the exercises by preparing their vagina for birth. Overweight women can strengthen their pelvic muscles that have been stretched from the extra weight. Older women benefit because their incontinence concerns can be improved upon, meaning they can avoid sanitary pads and adult diapers.

Kegel exercises aren't just for the sexual active or for moms. Women of all ages can benefit from this simple exercise.

Mix up the Routine

Instead of just holding for 6 seconds and releasing for 3 all the time. You may want to mix up the routine.

  1. Count to 10 or 20 and with each new number, contract and release your hold.
  2. Slow down the exercises. Releasing your hold at a slower pace 10 times in a row at a time.
  3. Vary hold long you hold your contractions and how long you release. Instead of 6 and 6, hold for 6 and relax for 3.
  4. Vary what position you perform the exercises- lying down, sitting, standing, etc.
  5. Because the vagina is a tube with different sections, you can slowly contract and release, stopping at each floor, so to speak. This takes a good bit of concentration.

It's a good idea to exercise your pelvic muscles multiple times a day. Some recommend performing at least 30 to 80 repetitions a day. However you set your routine, you need to keep it fairly constant, in regards to frequency and repetitions.

It's a good idea to start small and light and work your way up. Start with contracting for just a few seconds, and work your way up to a longer hold. Start with just a few repetitions, until you can work your way up to more. Do not overwork or push yourself, especially in the beginning.

Comments

    0 of 8192 characters used
    Post Comment

    • dawnM profile image

      Dawn Michael 

      7 years ago from THOUSAND OAKS

      Hi Whitney, I am in the process of writing a hub on this topic but from the standpoint of the woman in a marriage. One of the great exercises that a woman can do and is very enjoyable at the same time are with the kegal balls, they do wonders..lol

    • vocalcoach profile image

      Audrey Hunt 

      8 years ago from Idyllwild Ca.

      I try to remember to do my klegels every day. This hub is a very good reminder. Thanks rated up

    • Jewels profile image

      Jewels 

      8 years ago from Australia

      Good hub. It was a reminder so thanks. I'm so slack at doing these.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)