What is Kegel Exercise, What Does It Do, How Is It Done?

Birth is undoubtedly the greatest miracle of nature, but its wearing effect on the woman giving birth is indisputable. Even if these wearing effects are greatly reduced with the help of modern medicine, remember that you are still in control of your body. For example, pelvic floor muscles that relax after giving birth or due to age, especially in women, can cause many problems in the future if you do not intervene.

When relaxed pelvic floor muscles are not strengthened with kegel exercises, urinary, stool and gas incontinence becomes inevitable. Don’t worry, you can do kegel exercises by working for a few minutes in your bed without spending hours in the gym and you can prevent all these problems before they occur. What is the kegel exercise, which is also extremely beneficial for men, what it does, how it is done, what are the benefits, let’s see in all details.

What is Kegel exercise?

Kegel exercise is an exercise to strengthen the pelvic floor muscles, which are loosened due to many different reasons, especially in women. The pelvic floor muscles, with their broadest definition, are the muscles between your legs and allow you to directly control the excretory points. When these muscles, which we do not work very much, start to relax, they can cause many different problems when they are not strengthened by doing kegel exercises. Kegel exercise is a simple tightening and loosening method.

What is Kegel exercise good for, why is it done?

Even if we are not aware of it, the muscles that allow us to urinate, defecate and gas as it happens are the pelvic floor muscles. When these muscles relax, they cannot perform their holding function and cause abductions that reduce the quality of life. Kegel exercises strengthen these muscles and enable them to perform their duties. Conditions that relax the pelvic floor muscles are generally as follows;

• Pregnancy
• Giving birth
• Being overweight
• Weight gain
• Surgical intervention in the pelvic region
• Genetic factor
• Aging
• Frequent sneezing, coughing, laughing fit
• Concussive sports such as jumping, running, lifting weights.

This is how the pelvic floor muscles relax in general. If you have noticed, some of these conditions only apply to women, while others can be seen in both men and women. For this reason, men should not take this situation lightly and should prevent possible problems by doing regular kegel exercises.

How to do Kegel exercises?

• Step #1: Find your pelvic floor muscle.
• Step #2: Tighten the muscles.
• Step #3: Loosen.
• Step #4: Repeat.
• Step #5: Apply daily.

Step #1: Find your pelvic floor muscle:

Do the kegel exercise that strengthens the pelvic floor muscle because it’s not in a visible or easily felt place it is not easy. Explore this muscle as a first step. The area between the groin and tailbone is the pelvic floor muscle. This is the muscle that works when you stop the flow while urinating. You can explore this muscle by cutting off the urine flow, but this is not recommended as it is not a healthy condition.

Step #2: Tighten the muscles:

After exploring the pelvic floor muscle, tighten them while lying down or sitting as the first step in kegel exercise. You may not know if you’re doing it right at first, but even a few simple tries are enough to get started. Keep your muscles contracted for 3 seconds.

Step #3: Relax:

Relax your pelvic floor muscles that you’ve been tightening for 3 seconds. The muscles should be in the same position when you are not doing anything. You can control it with your hand during contraction and relaxation. Let your muscles relax for 3 seconds.

Step #4: Repeat:

Tightening your pelvic floor muscles for 3 seconds and relaxing for 3 seconds is the first rep. Complete the first set by repeating this process 10 times. Then do one more set. For Kegel exercises to be effective, it is recommended to do 2 sets of 10 repetitions. However, you can reduce the number of repetitions as it can be difficult at first.

Step #5: Do it every day:

As with all exercises, you must do this process patiently to get successful results in kegel exercise. 2 sets of 10 repetitions will take a maximum of 2 minutes a day, if we count the listenings. You can even do it before going to bed or watching TV. You will start seeing results in a short time.

Kegel exercise benefits:

• Strengthens the pelvic floor muscles.
• Prevents urinary incontinence.
• Prevents incontinence.
• Prevents you from leaking gas.
• Eliminates the complaint of urinary incontinence.
• Prevents prostate formation and reduces pain.
• Prevents premature ejaculation as it provides ejaculation control.
• Increases orgasm pleasure.

Here are the main benefits you will gain with Kegel exercises. Think of it this way, there is a muscle group in our body that actually controls one of the most basic human activities, excretion. No matter how old you are, you don’t want to experience such a kidnapping situation. For this reason, you can do kegel exercises by taking 2 minutes a day while the road is close.

Other pelvic floor muscle strengthening techniques:

Since loose pelvic floor muscles greatly reduce the quality of life for many people, there are many different ways to strengthen these muscles. For example, when women insert their thumbs into their vagina and men into their rectum and apply downward pressure and relax, the effect of kegel exercise appears and the pelvic floor muscles are strengthened.

In a method called biofeedback, a low electrical current is sent to the pelvic floor muscles of the person. As a result of this current being given and interrupted, the muscles contract and the effect of kegel exercise appears. The biofeedback method is now used in situations where the person cannot solve the problem by doing kegel exercises on his own or in people who are lazy.

Results are obtained much faster in the biofeedback method. After all, there is a method applied by experts. Also, because it can be a little difficult to do the kegel exercise exactly right, this method ensures that exactly the right muscles work correctly. However, it is recommended that you do as much kegel exercise as you can before resorting to such a method.

We answered the curious questions such as what is the kegel exercise, which strengthens the pelvic floor muscles that provide excretion control, what it does, how it is done, what are the benefits, and we talked about the details you need to know about this exercise. You can share your thoughts about Kegel exercises in the comments.