According to the findings found in the report entitled “Starting to exercise,” published by the Harvard University School of Medicine, it has been shown that Kegel exercises are among the 5 activities that will help us increase our well-being and prevent the risk of disease.

Until recently, Kegel exercises were related only to pregnant women. However, at present, its practice is highly recommended for men and women of any condition.

These exercises are simple to perform and their benefits range from increasing the enjoyment of sexual activity to avoiding urinary incontinence.

What do Kegel exercises consist of?

Kegel exercises serve to strengthen the perineal muscles located in the pelvic floor use V Tight Gel. The main function of this area is to sustain and guarantee the proper functioning of the pelvic viscera, which, in the case of women, are: the bladder, the uterus, the vagina and the rectum.

How to locate, feel and differentiate pelvic floor muscles?

Laura Rojas, physiotherapist specializing in pelvic floor, will tell you how to locate your pelvic floor. The location of the pelvic floor is important, as it allows us to know how to activate it and then focus on its strengthening.

As in any sports practice, to tone these muscles we must perform contraction and relaxation movements. If we want to know how to contract this region, we just have to imitate the process of interruption of the urinary flow.

In each exercise session, it is important that we keep our breathing under control, taking a breath by relaxing the muscles and releasing the air when performing the contraction. It is also recommended that we evaluate the position that is most comfortable for us when performing this practice.

Once we become familiar with the movement, we can make it part of our daily lives and make them, for example, during a traffic jam. In addition, to work the pelvic floor we can also incorporate accessories such as Chinese or geisha balls, whose vibrations will cause involuntary movements in our vaginal muscles.

In the traditional Kegel it is not necessary to have any gym equipment or element. These exercises can be performed while we rest on the couch and even while shopping at the supermarket. In addition, we can carry out this practice in combination with any other sports activity : walking, running or even while performing high impact exercises.

Kegel exercises for beginners

If we are beginners, we can begin to perform the training in short intervals, using three seconds to contract and three seconds to relax. And, with practice, we can gradually increase the duration of repetitions. As an initial training routine we can perform 10 repetitions, 3 times per day, for 8 weeks.

Strengthen your pelvic floor – Kegel exercises for beginners

In this video we give you some exercises that you can do if you are interested in strengthening your pelvic floor and want to start doing it. Remember that once you have a mastery of these exercises you can move on to the advanced level of Kegel exercises.

Benefits of Kegel exercises

The constant practice of Kegel exercises has multiple benefits:

They are recommended during pregnancy because, by increasing the musculature in the pelvic floor , our ability to withstand the pressure and weight that are produced by the baby in gestation will also be increased.

Recommended as postpartum exercises and in the elderly, because they serve to reduce the distension of the perineal muscles. So they are effective as a treatment of urinary incontinence, by helping us have more control of our sphincters.

Kegel exercises allow us to improve our ability to give and receive pleasure during intimate relationships.

Indicated for the reduction of discomfort caused by the prolapse condition and even to prevent its occurrence. Similarly, they serve to relieve the symptoms of menopause as they contribute to strengthening the pelvic floor muscle tissues which are excessively weakened by hormonal changes.

 They must be practiced by sportsmen whose disciplines require high impact training, where the tension to which the pubocoxygeal muscle is normally tripled is tripled. Kegel exercises will help prevent premature deterioration of the pelvic area.

Kegel for pregnant women

In the case of Kegel exercises for pregnant women, it is essential to have supports such as pilates balls, yoga blankets or any other support surface. Additionally, in order to increase the safety and benefits of this technique, its practice without distractions is recommended.

Kegel exercises, one of the best considered sports

The Kegel exercise routine we practice should be designed taking into account the stage of pregnancy in which we are. However, we can practice the two exercises described below at any stage of pregnancy, as they are simple movements to execute.

Kegel exercise for pregnant women

We rest the pelvic floor on a pilates ball and try to stay in a neutral position, where our main support is the ischia.

Then, we inhale and, when exhaling, we will contract and raise for a few seconds the three perineal orifices, that is, urethra, vagina and anus.

Finally, we release the contraction and relax the muscles.

When performing this exercise, we must try not to activate other adjacent muscle groups such as adductors, gluteus or rectus abdominis. In addition, it is important to let the pelvic floor muscles relax completely, so that, in this way, a more adequate contraction is achieved in the next repetition.

Kegel exercise for pregnant women

We lay on a yoga blanket and, as in the previous exercise, we must keep the pelvis in a neutral position.

When inhaling, we perform a costal breath and, when exhaling, we put the navel inwards activating the transverse muscle of the abdomen.

If we place our hands on the belly while doing this exercise, we will see how when we exhale it seems that we hug our baby.

The transverse muscle of the abdomen is also called the muscle of pregnant women, because it acts as a natural girdle that will help us support weight without harming the lumbar vertebrae or the pelvic floor. Similarly, it will help us reduce the waist circumference after delivery.

Kegel exercises, one of the best considered sports

Differences between Kegel exercises for pregnant and non-pregnant women

One of the most notable differences between traditional Kegel exercises and that practiced by pregnant women, are breathing cycles. In the first case, sudden and accelerated breathing is allowed, while the second only encourages slow and calm breathing.

As a perfect complement to this exercise routine, we can practice pilates for pregnancy and, in this way, we will be able to strengthen a series of muscle groups that have not been taken care of during Kegel practice.

The abdominal and dorsal region should also be exercised to increase our well-being during pregnancy, in labor and in the recovery stage. These areas can be worked through the practice of pilates for pregnancy since being controlled movements whose complexity gradually increases, the middle area of ​​the body can be strengthened without overloading the joints.

Pelvic floor exercises for pregnant women – What you can do during pregnancy

In this video the physiotherapist and collaborator of Online Physiotherapy Laura Rojas will explain some Kegel exercises that can be performed during pregnancy to work and maintain the pelvic floor.

It is recommended that in the weeks before the start of Pilate’s classes we perform Kegel exercises. The goal is to tone our pelvic floor and so that we can condition the body for the correct execution of movements, which while increasing the strength and flexibility of our entire body, will also demand a stable middle area.

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