Most women have heard of them, especially if you’ve had children or if you suffer from a leaky bladder, often a cause and effect thing.
Just in case you haven’t
- Kegels exercises are the rhythmic clenching and unclenching of the PC muscles,
- They keep your pelvic organs in place.
- They also control urine flow, prevent leaking and, they can also…
- …Lead to, increased arousal, orgasm intensity and frequency!
How Do I Start Kegel Exercises?
- Which muscles? Try stopping urination flow mid-stream, you just identified your pelvic floor muscles. That’s the hardest part of the exercise!
- No gym required. You can practice anywhere or anytime!
- Start a routine. Begin with an empty bladder, just try to tighten your pelvic floor muscles for 5 seconds, then relax them for 5 seconds. Do 5 reps on your first day.
- Increase intensity. Increase to 10 seconds at a time, relaxing for 10 seconds between contractions.
- Pay attention. Be careful not to flex the muscles in your abdomen, thighs, or butt. Also, don’t hold your breath. Breathe freely as you exercise!
- Repeat 3 times a day. As you progress, increase to at least 3 sets of 10 repetitions per day.
- Kick it up a notch! When you feel ready, purchase a kegel exerciser! There are several options and I linked a great one on the home page under kegel exerciser.
- Give yourself encouragement! These exercises will feel odd at first, but the longer you stay with it, the stronger your muscles will become!!