The benefits of Kegel exercises

It’s the tiny workout that has BIG benefits for women’s health. Kegel exercises may not get the same hype and attention as squats, crunches, and cardio, but these little helpers can make a significant difference in your pelvic floor health.

What are Kegels?

You’re stuck in traffic, and suddenly nature calls. You “hold it in”, right? That’s your pelvic floor muscles springing into action. These muscles, found under the uterus, bladder, and bowel, are your body’s unsung heroes. Strengthening them with Kegel exercises can make a big difference, especially for women, as they age, or for anyone dealing with weight gain, pregnancy, prostate surgery, or childbirth.

What happens if these muscles weaken?

Weak pelvic floor muscles can lead to annoying, and sometimes embarrassing problems like urine leakage, incontinence, painful sex, or even losing control of your bowels. But here’s the good news: Kegel exercises can help you regain control and confidence.

So, how do Kegels help?

For women who’ve had pregnancies, pelvic floor exercises, such as Kegels, are essential for rebuilding strength and stability in the pelvic region. These exercises can help address issues like urinary incontinence and support your core function. Regular Kegel exercises can help to reduce symptoms of pelvic organ prolapse. That’s when one or more pelvic organs slip out of place and press into the vagina. Strengthening your pelvic floor muscles keeps everything where it belongs.

Do I need fancy gym equipment to do this?

Nope! That’s the best part. You can do Kegels anytime, anywhere – no yoga mat, no dumbbells, no excuses.

How do I find my pelvic floor muscles?

Pretend you’re stopping the flow of urine midstream (but don’t do this often, it’s just for practice). Imagine holding in gas. Feel that squeeze? That’s your pelvic floor in action. Quick tip: while doing Kegels, your thighs, tummy, and buttocks should stay relaxed.

Great, I’ve found the muscles. Now what?

• Contract your pelvic floor muscles and hold for 5 seconds.
• Relax for 5 seconds.
• Repeat 10 times.
• Do this routine at least three times a day, but only with an empty bladder to avoid strain on your bladder and kidneys.

Can men do Kegels too?

Absolutely. Men benefit from Kegels just as much as women. It’s especially helpful as they age or experience prostate issues. The method is the same. Find those muscles and add Kegels to your daily routine.

When can I do Kegels?

Anytime. While brushing your teeth, making tea, or even during your favourite TV show. It’s discreet, quick, and can fit seamlessly into your day.

Good to know

Just like any muscle, the pelvic floor can become fatigued, so don’t overdo it. Everything in moderation, because too many Kegels can lead to tightness and discomfort. If you’re straining or holding your breath, you’re doing it wrong. Keep it gentle and controlled. If you notice any worrying symptoms related to your urinary or pelvic health, please go to your doctor for help.

Kegels might be small, but they’re mighty. They can help with a range of health conditions, from better bladder control and a stronger core to a more satisfying sex life. Don’t discount the effect that this simple exercise can make on your wellbeing. So go ahead; squeeze, hold, and release your way to better health…

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.