Did you know that a certain set of exercises can help make childbirth easier, sex better, and your bladder muscles stronger? These exercises, called Kegels, strengthen your pelvic floor muscles to improve urethral and rectal sphincter function. Read on for tips on why you should do Kegel exercises.
The pelvic floor muscles support the uterus, bladder, bowel and reproductive organs. Both men and women have pelvic floor muscles. Like other muscles in the body, they need exercise to stay toned. Over time, gravity and the effects of childbirth, prostate complications and aging, can cause pelvic floor muscles to lose their supportive capability. This can lead to incontinence—a nice word for a very unpleasant situation. Doing Kegel exercises regularly however, can strengthen your pelvic floor and may reduce your risk of incontinence. For women, it might also spice up your sex life. Kegels can improve circulation to the genitals, increase vaginal tone and lubrication and heighten arousal.
According to the American Pregnancy Association, "Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. . . . [and] will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids. Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles."
How do you know which muscles to tighten?
Find the right muscles by stopping the flow of urine next time you empty your bladder. The muscles you squeeze to "hold it" are your pelvic floor muscles.
Empty your bladder before you start exercising then follow The Mayo Clinic tips for performing the perfect Kegel exercise:
- Contract your pelvic floor muscles.
- Hold the contraction for three seconds then relax for three seconds.
- Repeat 10 times.
- Once you've perfected three-second muscle contractions, try it for four seconds at a time, alternating muscle contractions with a four-second rest period.
- Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
- To get the maximum benefit, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks.
- Try not to hold your breath. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum.
Kegels can be done anytime, anywhere and no one will know you're doing them. Try to work in a few rounds when waiting in line, at a stop light or at your desk. They can be your little secret.
