Kegel exercises for girls and women
Kegel exercises make pelvic muscles stronger and more elastic
ischiocavernosus muscle - inferior fascia of the urogenital diaphragm - deep transverse perineal muscle - superficial transverse perineal muscle - superior fascia of the urogenital diaphragm - anus - external anal sphincter muscle - sacrotuberous ligament - gluteus maximus muscle - levator ani muscle - anococcygeal raphe - inferior fascia of pelvic diaphragm - perineal body aka central tendon of perineum - bulbospongiosus muscle - fascia lata - vaginal opening - superficial perineal fascia - urethral opening - clitoral glans - mons pubis - body fat
Source of illustration: Atlas of Human Anatomy by Sinielnikov RD, Sinielnikov YR
How to Perform a Kegel Exercise (KE)Kegel exercises are easy to do and can be done anywhere without anyone knowing.
- First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra (and vagina). If your stomach or buttocks muscles tighten, you are not exercising the right muscles.
- Once you’ve found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.
- Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Kegel exercises are only effective when done regularly. The more you exercise, the more likely it is that the exercises will help.
Most people prefer to do the exercises while lying down or sitting in a chair. After 4 - 6 weeks, most people notice some improvement. It may take as long as 3 months to see a major change.
Caution: Some people feel that they can speed up the progress by increasing the number of repetitions and the frequency of exercises. However, overexercising can instead cause muscle fatigue . If you feel any discomfort in your abdomen or back while doing these exercises, you are probably doing them wrong.
Some people hold their breath or tighten their chest while trying to contract the pelvic floor muscles. Relax and concentrate on contracting just the pelvic floor muscles. When done the right way, Kegel exercises have been shown very effective.
Last chance advice: How to find the right muscles
To make sure you know how to contract your pelvic floor muscles
- Try to stop the flow of urine while you're urinating.
- Men and virgins with intact hymen:
- Insert a finger inside your anus and try to squeeze the surrounding muscles. You should be able to feel your anus tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor move down to the starting position. As your muscles become stronger — and you become more experienced with the exercises — this movement will be more pronounced. Do not forget to wash your finger thoroughly with soap and abundance of water. Bacteria, viruses and parasites from your own feces can cause infections in any of the organs soiled.
- Female ex virgins and virgins with spoiled hymen:
-- Insert a finger inside your vagina. You should be able to feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor move down to the starting position. As your muscles become stronger — and you become more experienced with the exercises — this movement will be more pronounced.
Don't make a habit of starting and stopping your urine stream. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection.