Kegel Exercises: The Essential Workout for Every Woman
- 1 in 3 women may have a pelvic floor disorder
- Half of women are unable to accurately locate their pelvic floor
None of us wants to feel any less than our best. Staying active, eating well and leading a varied lifestyle are all ways of keeping in great condition; however, research indicates that there is one crucial area of our bodies that we often neglect.
As with all muscles, the pelvic floor muscles require regular exercise to stay healthy and strong, while their elasticity can also be affected by factors such as childbirth and menopause. They act as a sling for pelvic organs such as the bladder and the uterus, offering life-long support and potentially influencing everything from continence to enjoyment of intimacy. Unfortunately, research indicates that 1 in 3 women may have a pelvic floor disorder,1 with 27.6% of women worldwide suffering from urinary incontinence.2
Below are some tips to help you get started:
Kegel exercises – which consist of a series of voluntary contractions of the pelvic floor - are an easy way to tone up these muscles, and are simple to integrate into your daily routine.
Finding the Pelvic Floor Muscles
The first step is making sure you know exactly how to find and feel your pelvic floor muscles. One method is to try to stop the flow of urine. This should only be tested once a week, rather than as a regular exercise. Never attempt this if you have difficulty emptying your bladder.
You may also be able to feel your pelvic floor muscles by inserting a lubricated finger to feel the walls of your vagina while lifting and squeezing your pelvic openings (the vagina, urethra and anus).
Creating an effective routine
Because your pelvic floor is hidden, you can do Kegels anywhere without anyone being any the wiser. However, most women initially find the exercises easier in a sitting or lying position. When comfortable, squeeze your pelvic floor muscles tightly in an upward motion, maintaining your normal breathing pattern and ensuring that you don’t flex your abdominal or buttocks muscles at the same time. Hold and then relax. Give your muscles a couple of seconds to recover, and then repeat.
Do several cycles of Kegels each day, and don’t assume results will be instant– you wouldn’t expect washboard abs after one visit to the gym.
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