Kegel Exercises: How to Strengthen Your Pelvic Floor Muscles

Originally published on: April 18th, 2018. Last modified on October 5th, 2021

Kegels for Women

A lot of popular women’s magazines write about the importance of the Kegel exercises for a healthy and strong pelvic floor muscles. And they are not wrong! The Kegel exercises have been especially popular in the last few years and for a very good reason!

Strong pelvic floor muscles are something that any woman should aim at in her life. Unfortunately, these muscles are often the least trained and the most forgotten about by most women. Which leads to increased risk of urinary, faecal and stress incontinence for a lot of women all around the world.

Knowing that we figured it would be for the best if we shared the secrets behind the Kegel exercises so that you can figure it out on your own how essential they are. Don’t worry – these are not at all like those sweaty workouts at the gym that you might be afraid of!

What are Kegel Exercises?

Kegel exercises are specially designed exercises that aim to strengthen your pelvic floor muscles, which are the muscles that hold your rectum, bladder, uterus and small intestine in place. Some factors can affect the condition of your pelvic floor muscles such as pregnancy, giving birth and surgery, exposing you to high risks of urinary, stress and faecal incontinence.

Not only are Kegel exercises the perfect way to reduce these risks for yourself, but these exercises are also some of the most inexpensive and natural treatment of urinary, stress and faecal incontinence!

凯格尔运动的好处是什么?

    1. Improved blood circulation in the vagina

Good blood circulation in the vagina is crucial for strong and healthy muscles, high libido and good sex life. Kegel exercises are known for being some of thebest vagina tightening exercisesand you can ensure a good blood flow as well as strong and toned pelvic floor muscles.

    1. Increased ability to reach an orgasm

Many people experience difficulties reaching orgasm. To increase your chances, start doing your Kegel exercises regularly because by strengthening your pelvic floor muscles you are strengthening the pubococcygeal muscle which is the most important muscle that contracts during orgasm. By strengthening this muscle, you are working your way up to stronger chances for an orgasm yourself!

    1. Increased libido after childbirth

女性在生完孩子后性欲降低并不罕见。然而,通过凯格尔运动,你可以在未来的时间里提高自信,增强性欲和更多的性满足。

No woman should suffer through low libido when she and her partner can enjoy the time that they spend in the bedroom. And you have a natural, non-invasive, inexpensive technique that you can use!

    1. Reduced risk of urinary incontinence

Improving your libido is not the only thing that Kegel exercises are capable of. The main effect of Kegel exercises is strengthening your pelvic floor muscles and with that decreasing the risk of urinary incontinence.

Urinary incontinence is unfortunately quite common among people of all ages. Also, the Kegel exercises have been confirmed as the most efficientnon-invasive treatmentfor urinary incontinence.

    1. Reduced risk of faecal incontinence

Weakened sphincter muscles are the most common cause of faecal incontinence, and Kegels is the answer to getting rid of any faecal incontinence as soon as possible.

The Kegel exercises have been scientifically proven toreduce the riskof faecal incontinence but also to treat this annoying problem that is can also contribute to anxiety and low self-confidence.

  1. Reduced risk of stress incontinence

Imagine if you had to deal with urinary leakage whenever you sneezed or coughed; known as stress incontinence, this condition is highly present among people for various causes.

It is also a condition that can cause self-confidence to drop and anxiety and stress levels to go way up. Well not anymore because it has been proven that the Kegel exercises are one of the best options for conservative treatment of stress incontinence.

woman performing exercise

How To Do Kegel Exercises

To perform Kegel exercises, first, you need to locate your pelvic floor muscles. To do that, next time that you urinate try and stop the urine stream – you are doing so by contracting the pelvic floor muscles.

你现在要做的就是收缩盆底肌肉,保持收缩姿势至少10秒钟。然后放松,重复几次。为了达到最好的效果,试着把注意力集中在加强盆底肌肉上。确保你的任何腹部肌肉都不受影响。

The good thing about Kegel exercises is the fact that you do not need any special equipment and you can do them everywhere. You can do them at your desk at work, and nobody will ever know.

Make sure that you do your Kegel exercises at least three times a day for the best results.

准备好开始了吗?

大小便失禁,性欲低下和无法达到高潮,是你应该认真对待的事情,并采取所有必要的措施来确保这些事情永远不会出现在你的生活中。还有什么方法比使用科学证明的、便宜的、非侵入性的、自然的技术更好呢?

Yes, we are talking about the importance of performing your Kegel exercises regularly if you are interested in reducing the risk and treating any of the previously mentioned conditions, especially if you have just had surgery, given birth or are somewhere in between those nine months of pregnancy.

Take your Kegels seriously and let them strengthen your pelvic muscles and turn them into strong and healthy muscles as they should be.


Author Bio:

Margaux Diaz has been writing for health, beauty, skin care, and fitness for many years. She has been consistent with her writing and contributed exceptional articles to a variety of blogs and magazines. She is very much passionate about her work and has devoted herself to influence and motivate others to adopt a healthy lifestyle.