What Is Kegel Exercise For Females? Know Its Benefits And Procedure!

For many women, intimate health can be a shrouded topic, filled with questions and misconceptions. But what if there was a simple, discreet exercise that could benefit a multitude of aspects of your well-being, from pelvic floor strength to sexual enjoyment? Enter the Kegel exercise for females, a powerful tool often shrouded in mystery.

Developed by Dr Arnold Kegel in 1940, Kegel exercise for women is highly beneficial for all age groups women. Specifically designed to address concerns like urinary incontinence in women, these exercises target the pelvic floor muscles, enhancing your sexual satisfaction. Amidst this, factors like childbirth, ageing, and obesity weaken these muscles to an extent, giving rise to various health issues.

This is why regularly incorporating Kegel exercises at home yields numerous benefits in improving bladder control, particularly relevant for women facing urinary incontinence due to factors like childbirth or menopause. Moreover, Kegel exercises benefit pregnant women and new mothers, assisting in postpartum recovery by supporting the pelvic floor. So, let’s explore the many benefits of kegel exercises for females along with step-by-step instructions to perform kegel exercises for girls and women.

Table Of Contents

1. What Is Kegel Exercise For Females?

3. 7 Benefits Of Kegel Exercises For Females

4. Kegel Exercise Step By Step 

5. The Final Say

6. FAQs

7. References

What Is Kegel Exercise For Females?

Kegel exercises focus on the pelvic floor muscles to strengthen, tone, and enhance endurance in the supportive hammock-like structure within the pelvic region. These exercises are pivotal in supporting pelvic organs, maintaining urinary and bowel control, and contributing to sexual function. Let’s explore how to do kegel exercise for females and what it involves:

1. Identifying And Engaging Pelvic Floor Muscles

First, you must identify the pelvic floor muscles before engaging in Kegel. One common method includes briefly halting urine midstream during urination. However, forming a habit of performing Kegel exercises while urinating is discouraged to avoid potential bladder issues. The exercise involves contracting pelvic floor muscles for a few seconds and then relaxing them, isolating the muscles without involving the abdomen, buttocks, or thighs.

Also Read: Urinary Tract Infection (UTI): Prevention And Management 

2. Versatility And Consistency In Performance

Kegel exercises can be performed in various positions like sitting, standing, or lying down, making them adaptable to daily exercise routines. Emphasis is placed on consistency, with healthcare professionals often recommending starting with a few sets of 10 repetitions. As muscles strengthen, individuals can gradually increase the duration of contractions, progressing to more advanced variations like quick contractions and sustained holds.

3. Consultation With Healthcare Specialist

Prioritising consultation with healthcare providers before initiating a Kegel exercise routine is imperative, especially for women with specific health concerns or conditions. Personalised guidance from healthcare professionals ensures the correct technique, frequency, and progression of Kegel exercises tailored to individual health needs.

7 Benefits of Kegel Exercises For Females

Preventing and managing various pelvic health issues, particularly during significant life stages like prеgnancy and mеnopausе. Kegel exercise for females is proven to be effective. Let’s explore the following health benefits of kegel exercises for females:

1. Strengthening Bladder Control

Engaging in Kegel exercises effectively fortifies pelvic floor muscles, enhancing their strength and endurance. This improvement in muscle resilience translates into substantial advancements in bladder control, especially during activities that exert pressure on the bladder.

2. Addressing Stress Urinary Incontinence

For women experiencing stress urinary incontinence, where inadvertent urine leakage occurs during physical exertion, Kegel exercises offer a natural, non-invasive approach. By reinforcing the pelvic floor, these exercises provide better support for the bladder and urethra, serving as a preventive and relieving measure.

3. Enhancing Sexual Satisfaction

Strengthening pelvic floor muscles through Kegel exercises contributes to an increase in vaginal tone, promotes enhanced blood circulation, and heightens sensitivity. These factors collectively contribute to an enriched sexual experience, fostering heightened satisfaction, increased arousal, and an improved ability to achieve orgasm.

4. Support During Pregnancy And Postpartum Recovery

Pregnant women benefit from strengthening pelvic floor muscles, providing crucial support for the growing uterus and reducing the risk of urinary incontinence. Post-childbirth, Kegel exercises to aid in the recovery of pelvic floor strength, addressing issues such as perineal tearing and lowering the likelihood of pelvic organ prolapse.

Also Read: Explore Makhana Benefits In Pregnancy And Ways To Include Them In Your Diet! 

5. Preventing Pelvic Organ Prolapse

Pelvic organ prolapse, where organs like the bladder or uterus descend into the vaginal space, can be mitigated through regular Kegel exercises. These exercises offer vital support to the pelvic floor muscles, diminishing the risk of pelvic organ prolapse and promoting overall pelvic health.

6. Improving Blood Circulation And Healing

Beyond muscle strengthening, Kegel exercises improve blood circulation in the pelvic region, facilitating tissue healing. This increased blood flow reduces the risk of infections and fosters general pelvic health.

7. Alleviating Menopausal Discomfort

Menopausal changes can bring about discomfort, particularly in weakening pelvic floor muscles and resulting in symptoms like vaginal dryness. Kegel exercises prove beneficial during this phase by alleviating these symptoms through the maintenance of muscle tone and the promotion of overall vaginal health.

Kegel Exercise Step By Step

Following are the steps to perform kegel exercises at home or anywhere:

Step 1. Identify Your Pelvic Floor Muscles

First and foremost, it is important for you to identify the pelvic floor muscles. A simple method by which you can do this is by stopping the flow of urine midstream during a bathroom visit. However, ensure you don’t make it a regular habit, as it can lead to potential issues.

Step 2. Choose A Comfortable Position

Find a comfortable position, whether sitting, lying down, or standing. Ensure your body is relaxed and your muscles are not tense.

Step 3. Prepare Your Body 

Empty your bladder before commencing exercises to prevent disruptions during contractions and relaxations.

Step 4. Engage Your Pelvic Floor Muscles

Contract the pelvic floor muscles by visualising an upward and inward pull. It's crucial to avoid breath-holding and tension in surrounding areas like the abdomen, buttocks, or thighs, focusing solely on isolating the pelvic floor muscles.

Step 5. Hold The Contraction

Maintain the contraction for about 3 to 5 seconds initially. Gradually extend the duration of these holds as your muscles become stronger.

Step 6. Relax Your Muscles

Release the contraction completely, allowing your pelvic floor muscles to relax. Take a brief break before repeating the process.

Step 7. Repeat And Gradually Increase the Intensity

Initiate with 10 repetitions as one set, progressively increasing sets and repetitions. Consistency is pivotal, so integrate Kegel exercises into your daily routine.

Bonus Step: Explore Different Techniques

Once comfortable with basic Kegel exercises, experiment with variations. These may include quick contractions or sustained holds with extended durations.

Note: Remember, Kegel exercises should never cause pain. If you experience discomfort or find it challenging to identify the pelvic floor muscles, consulting with a healthcare professional will help ensure that you perform the exercises correctly and maximise their benefits.

The Final Say

Integrating Kegel exercise for females provides many benefits beyond just improving bladder control and sexual satisfaction. These exercises, targeting the often-neglected pelvic floor muscles, play a vital role in preventing and alleviating conditions like stress urinary incontinence, pelvic organ prolapse, and discomfort during significant life stages such as pregnancy and menopause. The step-by-step process, from identifying the pelvic floor muscles to gradually intensifying the exercises, underscores the importance of being patient and consistent to unlock their potential fully.

Seeking professional guidance as and when necessary ensures that you perform Kegel exercises accurately and tailored to your specific health needs. So, practice Kegel exercises regularly and empower yourself with a proactive approach to pelvic health and overall wellness.

FAQs

1. How do Kegel exercises work?

Kegel exercises strengthen your pelvic floor muscles, forming a supportive structure akin to a hammock in your pelvic region. Regular practice helps improve bladder control, enhances sexual satisfaction, and can prevent or alleviate issues like stress urinary incontinence.

2. How to do pelvic exercise during menopause?

During menopause, incorporating Kegel exercises can be beneficial for maintaining pelvic floor health. Focus on contracting and relaxing your pelvic floor muscles regularly to alleviate discomfort and contribute to overall vaginal well-being.

3. Will practising Kegel exercises enhance sexual satisfaction?

Yes, engaging in Kegel exercises specifically designed for females can significantly enhance sexual satisfaction. These exercises strengthen the pelvic floor muscles, leading to improved vaginal tone, heightened sensitivity, and enhanced overall sexual function.

4. Are kegel exercises dangerous for pregnant women?

Kegel exercises are generally safe for pregnant women and are often recommended. They support the pelvic floor muscles, which may experience strain during pregnancy and childbirth. However, consulting with your healthcare provider is advisable for personalised guidance.

5. Can I do Kegel exercises daily?

Yes, you can and should incorporate Kegel exercises into your daily routine. Begin with a few sets of 10 repetitions and gradually increase frequency and duration as your pelvic floor muscles become stronger. Consistency in performing Kegel exercises daily is key for optimal results.

References

• Kegels: The 30-second exercise that can improve incontinence and sex - UChicago Medicine

• Kegel exercises: A how-to guide for women - Mayo Clinic

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