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What are Kegel Exercises? How to do these exercises?

What are kegel exercises? How to do these exercises?

Kegel exercises, also known as pelvic floor exercises, are exercises to strengthen the muscles around the vagina in women. If Kegel exercises are done regularly; it prevents many problems such as urinary incontinence and uterine prolapse by strengthening these muscles. So, how to do kegel exercises that are quite useful for women's health? What is the most correct method? Let's look at it in our article.

How to find my pelvic muscle for Kegel exercises?

When doing Kegel exercises, you first need to know where your pelvic floor muscle is. Since pelvic floor exercises should also be done with an empty bladder, the first thing to do is; you start by going to the toilet and urinating. Normally, kegel exercises are not done while urinating, to find your muscle, you can hold and not to move the muscle here. After you start urinating quickly in the toilet, stop urinating shortly after. The muscle you feel pulled back here is your pelvic muscle. When starting to do the exercises, it would be best to remember this muscle and start the exercise. Now that you've found where this muscle is, you're ready to controll and work it!

How to do Kegel exercises?

You can start doing Kegel exercises in any position. But doing these exercises while lying down is quite ideal for kegel. Tighten your pelvic floor muscles and hold still for 5 seconds. After resting for 5 seconds, repeat this process 3-4 times. Then, extend the time and hold the muscle for 10 seconds. Rest your muscle for 10 seconds after the contraction. You can repeat these exercises 3-4 times a day. The most correct and important point here is to make sure you are tightening the right muscle. If you feel pain in the abdomen and lower back, it means you are doing exercise the wrong way. You do not need to hold your breath during the exercise.

What are the benefits of Kegel exercises?

Kegel exercises have many benefits for women's health. Kegel exercises;