Kegel Exercise Facts

If you have a vagina and you�re old enough to vote, then Kegeling should be a part of your daily life. But before you dive in to pelvic fitness, it�s important to know what Kegel muscles actually DO. Kegels-or the levator ani muscles-wrap around a woman�s most important parts: her bladder, vagina, and rectum. Research shows that toned levator ani muscles can reduce urinary incontinence, prevent problems with vaginal laxity and help a woman achieve a stronger orgasm. Doctors also suspect that these muscles help prevent pelvic organ prolapse, a condition in which a woman�s bladder, rectum, or uterus falls into her vaginal canal. So clearly, strengthening your Kegel muscles for pelvic floor fitness-just makes sense! To get started, sit in bed, using a hand mirror to look at your perineum, which is the skin between your anus and vagina. Pull in using the muscles you use to urinate, as if you�re trying to stop urine midstream. If you�re Kegeling correctly, you�ll see your perineum retract into your body. You should feel the pull in your urethra and anus, NOT in your butt or abs. If you have trouble with proper Kegeling, talk to your gynecologist about pelvic floor physical therapy. This involves working with a Kegel coach using biofeedback and electrical stimulation all of which works together to �train� your body to perform correctly. Once you�ve got the art of Kegeling down, get in the habit of doing two sets of Kegels, twice a day. For the first set, perform 10 contractions, holding each for five seconds. For the second set, perform 30 quick contractions, holding each for just one second each. There�s no need for a break between the two sets. Simply move from one right on to the next. In terms of where you should do your kegel exercises, there�s only one rule: NEVER do them on the toilet! Not only is 8 seconds of urination too short to really benefit your muscles, but it�s also distracting to your bladder, which has an important job of its own to do! Other than that, you can fit in a kegel routine whenever-and wherever-you prefer!