Women, this is the exact reason why you need to start doing kegel exercises

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Kegel exercises are also known as pelvic floor muscle exercises. These exercises are known to strengthen the pelvic floor which helps in preventing and controlling bladder leakage. While these exercises can be done by both men and women, they can be especially beneficial for women after pregnancy and childbirth. Before you start doing kegel exercises, it is important to understand why you need to inculcate kegel exercises in your daily routine.
Why women need to do kegel exercises

As you get older, your body goes through a sea of changes. Even though it may never cross our mind, but your pelvic muscles start to weaken as you age. Pelvic floor muscles are the ones that support the muscles under your uterus, bladder, and bowels. When you start doing kegel exercises, it can also prevent urine leakage and loss of bowel control.

These exercises are especially important for women, as pelvic muscles may weaken after childbirth, pregnancy, ageing and weight gain.

How to identify pelvic muscles

It is important to locate the exact set of muscles to avail the maximum benefits of pelvic floor muscle exercise. One of the simplest ways to identify them is to try to stop your urine flow while peeing. The muscles you feel lifting and helping you pee are the pelvic muscles.

Another method is to wash your hands and insert a clean finger inside your vagina. Now tighten the muscles around the finger and move up and down. Once you have identified these muscles, you can start doing kegel exercises.

How to do kegal exercise

Start by squeezing your pelvic muscles slowly for 3 seconds and then relax them for a count of three. Try doing it 10 times in a row. You can repeat the set 2 to 3 times a day. Do not hold your breath during the exercise and breathe freely.

While squeezing your pelvic muscles, make sure that you are not squeezing your abdomen, buttock, back or thigh muscles.

It is best to empty your bladder before you start doing kegel.

The bottom line
Remember that while you can do kegel exercises any time you want, avoid doing them while you pee. This is because it may lead to incomplete emptying of the bladder and cause UTI (Urinary Tract Infection. Also, ensure that you do not overdo the exercise as muscles may become too stiff.

 

 

 

source:timesofindia.indiatimes.com

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