Kegel exercises involve contracting and relaxing the pelvic floor muscles that support the bladder, uterus and bowel. “Kegel exercises are among the convenient ones that can be done anytime,” says Sughandha Das, a fitness trainer at Cult.fit, Bengaluru. “It improves lower abdominal and pelvic strength.” Practicing Kegel exercises regularly has many benefits. It can contribute to better pelvic health and help prevent or alleviate issues like incontinence.
Importance of pelvic floor muscle
The pelvic floor acts like a hammock, supporting the bladder, uterus and rectum. The layers of muscle and connective tissue contribute to urinary and fecal continence by controlling the release of urine and stool. Here’s how the pelvic floor muscles contribute to your wellbeing:
- During sexual activity, the pelvic floor is actively involved, influencing arousal and orgasm.
- It provides stability to the spine and pelvis, contributing to overall core strength.
- Proper functioning of the pelvic floor is important for activities like standing, walking and maintaining intra-abdominal pressure.
Dr Sharma adds, “Weakness or dysfunction of the pelvic floor can result in issues like incontinence, pelvic organ prolapses and sexual dysfunction.”
Benefits of Kegel exercises
The main benefit of Kegel exercises is that it strengthens the pelvic floor. “Kegels are recommended for improving bladder control, treating pelvic organ prolapse and enhancing sexual function,” says Dr Pooja Sharma, consultant obstetrics and gynecology, Daffodils by Artemis Hospital, New Delhi. Both men and women can benefit from these exercises.
She explains, “To perform this exercise, one tightens the pelvic muscles for a few seconds and then releases them.” It benefits people in the following ways:
- Strengthens pelvic floor muscles, promoting better bladder control and reducing urinary incontinence, particularly common in women post-pregnancy or during aging.
- Helps in treating issues like erectile dysfunction and prostate issues in men.
- Contributes to the prevention and management of pelvic organ prolapse, a condition where pelvic organs sag into the vaginal or rectal area.
- Enhances sexual function and sensations, which potentially addresses and reduces certain forms of sexual dysfunction.
- Can help in postpartum recovery and enhance overall pelvic health. However, it is important to consult with a healthcare professional to receive guidance tailored to suit individual needs.
- Benefits people with sedentary lifestyles or jobs involving prolonged sitting by counteracting the weakening of pelvic muscles. Incorporating them into daily routines or during regular breaks helps in establishing a consistent practice for long-term pelvic health.
Types of Kegel exercises
“There are several types of Kegel exercises that target different aspects of pelvic floor muscles,” says Dr Sharma. These include:
The standard Kegel
This involves contracting the pelvic floor muscles and holding for a few seconds before relaxing. One can identify the pelvic floor muscles by stopping the flow of urine midstream. Sit, stand, or lie down comfortably. Contract the pelvic muscles for 3-5 seconds, then relax for the same duration. Repeat 10-15 times in a session, gradually increasing to three sets per day. Ensure isolated contraction of pelvic muscles without engaging the thighs, buttocks, or abdomen.
Reverse Kegels
It focuses on the release phase, thus promoting elongation of the pelvic floor muscles. Focus on relaxing these muscles instead of contracting them, in a manner similar to urinating forcefully. Hold for 3-5 seconds, then release. Repeat 10-15 times, gradually increasing the frequency. However, remember to avoid straining the muscles; instead, release them gently.
Fast-twitch Kegels
It involves quick contractions for improved muscle responsiveness. Rapidly contract and release pelvic muscles while aiming for quick, controlled pulses. Start by holding the position for 10 seconds, and gradually increase the duration. Ensure proper form to prevent straining. You can gradually increase speed; however, don’t compromise control.
Elevator Kegels
In this exercise, one tries to simulate the sensation of an elevator ascending. While lying down, tighten the pelvic muscles from the vagina to the belly button gradually. Begin with a gentle squeeze before intensifying the contraction and releasing the muscles gradually. Maintain a smooth, controlled progression and avoid sudden or jerky movements.
Bridging Kegels
Combine pelvic floor contractions with bridge exercises, engaging additional muscles. This engages your pelvic floor, glutes and core muscles. While lying on the floor, contract your pelvic muscles as you bridge your hips upward. Hold for a few seconds, then lower your hips back down. Repeat 10-15 times. Ensure proper form to prevent straining the lower back. You can start with a small bridge and gradually increase the intensity.
Takeaways
- Kegel exercises strengthen the pelvic floor muscles, promoting better bladder control and reducing urinary incontinence, especially in women post-pregnancy or during aging.
- Different types of exercises target different aspects of the pelvic floor.
- Such exercises also help treat conditions like erectile dysfunction and prostate issues.
- To keep any complications at bay, it is essential to consult a healthcare professional for personalized advice on incorporating Kegels into a fitness routine.
