You've probably heard of Kegel's but what are they exactly and why should you care?
Kegel exercises are for strengthening the pelvic floor, the region of the body responsible for supporting the lower intestines, bladder, and reproductive organs.
Strengthening your pelvic floor muscle, or PC (pubococcygeal) muscle can help with incontinence, pelvic organ prolapse, and can even give you more sensitivity during intercourse.
Many things may occur over the course of life to weaken the pelvic floor including childbirth, age, excessive weight, or overexertion from constipation or lifting heavy weights.
Why Doing Kegel Exercises Is Important
Practicing Kegels can give you much more control and functionality out of your lady parts, especially if you're using Yoni Eggs. They help to stimulate new nerve growth and work to strengthen the web of muscle, fascia, and tissue that hold together the sex organs.
*Remember, when using Yoni Eggs make sure to clean and charge them regularly to get their maximum benefit
Kegel exercises may benefit you the most if you leak urine when coughing, sneezing, or laughing, if you have low physical energy and feel heavy, or if you have difficulty achieving climax during sex.
How to do Kegel Exercises
First Find Your PC Muscle
This is the muscle that will be contracting during your Kegel exercises.
If you can stop a stream of urine midway then you’ve located the right muscle group.
Once you’ve isolated the muscle and can contract it by will, you can do your contractions really in any situation or circumstance. Long plane rides, meetings at work, and doing chores around the house are all great times to practice.
Develop Your Skills
First try holding the contraction for 5 seconds and relaxing for 5 seconds. Do this for 5-10 reps 3x a day. Once this becomes easy, try 10 seconds of contraction followed by 10 seconds of rest.
You can also do more of a rapid fire technique. See how many times you can isolate and contract your PC muscle in a minute, rest for a minute, then repeat.
Focus and Aim for Consistency
One of the hardest parts of Kegel exercises is remembering to actually do them.
Make a practice of training your muscles sporadically throughout the day. Aim for 3 sets of at least 10 reps spaced evenly apart.
I like to do it whenever I think about it, like right now while I’m writing this article.
Make sure that when you’re engaging your PC muscle, you’re not actually contracting your abdomen, straining some other random part of your body, or holding your breath. Just breath like you normally would.
When to do Kegel Exercises
One of the best things about Kegels is that you can do them discreetly in most situations you may find yourself. The key is, like training any muscle, to stay consistent and remember to do them.
If you’re having trouble finding your PC muscle or you’re wondering whether or not Kegel exercises are for you, don’t be afraid to reach out to your health care provider. Your doctor can provide valuable feedback and give you tips to help you along your journey.
When Will I See Results?
Bringing this conscious energy into an area of your body that may have been largely neglected up until now will do wonders.
Give it a few weeks to a few months to notice significant changes. As your body and brain begin to build new pathways and your pelvic floor strength grows, you’ll be able to enjoy the fruits of your new practice!
Let us know what you think or what your experiences have been with Kegels! Feel free to like and share. We always love hearing from you.