Women typically do Kegel exercises to strengthen their pelvic floor muscles and prevent these muscles from dropping too low into their vaginal region. Coughing chronically, pregnancy and excessive weight gain can cause these muscles in the pelvic region to drop. Fortunately, doing Kegel exercises can be quite effective in helping women to prevent this from happening. If you are interested in learning a step by step program for doing these exercises correctly, please read this article.
The first step is to figure out which muscles you are trying to exercise. You do this by urinating and then stopping midway through the process. In other words, any time you deliberately stop urinating, you are working and strengthening the muscles in your pelvic region. (Do not make a habit of doing this, as it is not healthy to interfere with the urination process on a regular basis. You are just doing is for the very first time in order to figure out the movement you need to be making to perform your Kegel exercises correctly.
Once you have figured out what the movement actually is, on an empty bladder, you will want to make this movement for three second intervals and then relaxing for three seconds in between each contraction. Health experts advise repeating this movement ten times in a row.
Once you have mastered these three-second contractions (with three-second relaxation breaks in between each contraction), experts advise that you keep increasing the number of seconds per contraction until you are able to complete ten ten-second contractions (with ten-second relaxation periods in between each one).
Kegel exercises are a great way to keep your pelvic region in shape, so consider getting into a daily habit. They also don’t take very long to do, which makes them easy and convenient to incorporate into your days.
Remember not to do your Kegel exercises when you have a full bladder, as this is not good for you. In fact, you will always want to be sure that your bladder is totally empty before beginning these exercises for health and safety reasons.
Believe it or not, it is actually possible to overdo Kegel exercises. Like any other form of exercise, it is best if performed in moderation, so be sure not to do too many. The key with this kind of exercise is to be gentle with yourself rather than too demanding. Proceed with caution, and if you have any questions, be sure to raise them with your physician.