Kegel Exercises for Women – 7 Steps

The normal thing is that you have difficulty moving your pelvic floor muscles, since it is not easy to identify them. You can help yourself by inserting a finger into your vagina and doing the same movement you would if you were trying to hold back urine. We take this opportunity to indicate that this gesture of retaining the liquid once it has started to flow is not healthy at all.

Another way to identify these muscles is to cough forcefully while sitting. You will notice that, in addition to the abdominals, you have exerted strength in an area next to the pelvis: those are the muscles that you must contract with the Kegel exercises.

To make the Kegel exercises You can take advantage of any time of the day, of course, as long as the bladder is empty. Otherwise, you would encourage a urinary infection, especially if you are prone to them. Therefore, a good recommendation is to do them right after going to the bathroom.

Can exercise three times a day: morning, afternoon and evening, at a time when you can focus on it and be relaxed. If you don’t have much free time, take advantage of moments when you absolutely have to be standing, for example, if you take public transport to work, in a waiting line when doing something, etc.

If your problem is that you are inconstant, set three times a day to do Kegel Exercises and mark it as an obligation. It could be as soon as you wake up, after eating and before going to bed.

We propose these 2 alternatives to make the Kegel exercises for women:

Contract your muscles for 5 seconds and then relax them for the same amount. Repeat 10 times. As you gain practice, progressively increase the time you keep your pelvic floor muscles contracted and relaxed, until you reach 10 seconds. Make contractions of your pelvic floor muscles as quickly as you can, starting with 10 repetitions. Over time, try to reach 30 repetitions each time you do rapid contractions.

Regarding the posture to do the Kegel exercisesyou can do them in the following ways:

Standing.Lying face up.Squatting.

Little by little, you will see that you increasingly dominate the pelvic floor muscles thanks to the Kegel exercises and that this has an impact on your daily life, from improving sexual relations, since you will be physically more prepared to obtain pleasure, to improving urinary function. If you are pregnant or recovering from childbirth, the Kegel method will be of great help to you. In these cases, always consult your doctor before performing them.

As you will see, these exercises will not take you much time or require much effort. The important is that be constant and that you maintain them over time, so that you can enjoy their benefits. As you get older, you will see how they have helped you prevent urinary incontinence that many women suffer in middle age.

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