When it comes to fitness, we often focus on exercises that target large muscle groups. But what about the smaller, often neglected muscles that significantly affect our overall well-being? That’s where Kegel exercises come in. While Kegels are commonly associated with women, men can also benefit from these exercises. Get ready to strengthen those pelvic floor muscles!
What are Kegel Exercises?
Kegel exercises, named after Dr. Arnold Kegel, involve contracting and relaxing the pelvic floor muscles. These muscles support the bladder, uterus, and rectum and control urination. By targeting and strengthening the pelvic floor, Kegels can improve bladder control and contribute to overall core stability.
Benefits for Women
For women, Kegel exercises offer a range of benefits. They can help prevent and manage urinary incontinence, especially after childbirth or during menopause. Strong pelvic floor muscles can also improve vaginal tone and increase pleasure. Additionally, Kegels may help with postpartum recovery and can be performed discreetly at any time and place.
Benefits for Men
While Kegels are often associated with women, men can also benefit greatly from these exercises. Strengthening the pelvic floor muscles can help improve bladder control and alleviate symptoms of urinary incontinence, especially after prostate surgery. Kegels may also contribute to better erectile function and can enhance stamina for men.
How to Perform Kegel Exercises
Performing Kegel exercises is simple, and you can do them almost anywhere without anyone even knowing! To get started, identify your pelvic floor muscles by imagining that you’re trying to stop the flow of urine or by squeezing the muscles that prevent passing gas. Once you’ve located these muscles, contract them for 3-5 seconds, then release for an equal duration. Aim for 10-15 repetitions, three times a day.
