Ladies (and men), let’s get into Kegels; they’re super helpful for a healthy pelvic floor

You’re stuck in traffic, and suddenly, nature calls. You “hold it in,” right? That’s your pelvic floor muscles springing into action. You can find these muscles under the bladder, bowel, and uterus. Think of them as your body’s under-the-radar heroes. Taking the time to make them stronger 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?

When these muscles get weaker, it can trigger frustrating, and sometimes, embarrassing problems. Many people experience loss of control of their bowels, painful sex, incontinence, or urine leakage. But here’s the good news: Kegel exercises can help you regain control and confidence.

So, how do Kegels actually help?

Thanks to regular Kegel exercises, you can reduce the 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!

The benefits of Kegel exercises

How do I find my pelvic floor muscles?

Pretend you’re stopping the flow of urine midstream (but don’t actually 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 five seconds.
  • Relax for five 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 face 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, it’s quick, and it can fit seamlessly into your day.

Images: Freepik