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Not only is it easy to do and can be done anywhere, Kegel exercises can also provide various benefits. The movements in this exercise can tighten the lower pelvic muscles, including the muscles that support the uterus, bladder, and large intestine
Kegel exercises or also known as lower pelvic muscle training exercises are useful for improving conditions that can reduce the function and strength of the lower pelvic muscles.
Weakening of the lower stage muscles can be caused by various things, from childbirth, aging, being overweight, to surgery. This sport can be done by both men and women.
Various Benefits of Kegel Exercise
In general, there are several benefits of Kegel exercises that you can get, including:
1. Improve bladder function
As you age or gain weight, the pelvic floor muscles that support the bladder can weaken. This condition can make you accidentally pass urine when you sneeze, laugh, or cough. One way to strengthen these muscles again is with Kegel exercises.
2. Improve sexual performance in men
Kegel exercises are also useful for improving sexual performance in men and also libido. This exercise can tighten the pelvic muscles around the penis, so as to overcome erectile dysfunction and premature ejaculation.
3. Smooth the birth process
Regularly doing Kegel exercises during pregnancy can strengthen and flex the pelvic muscles, so that it can open the birth canal and the delivery process becomes smoother. In addition, Kegel exercises can also prevent the uterus from descending or uterine prolapse.
4. Overcoming complaints on pregnant womenl
Doing Kegel exercises regularly can also relieve or prevent various pregnancy problems, such as:
- low back pain
- Constipation or difficulty defecating
- Pain when urinating, defecating, and having sex
- Fecal incontinence or difficulty controlling the passage of stools
5. Tighten vagina
Labor or increasing age can make the size of the vagina a little looser. However, this condition is not permanent. Doing Kegel exercises can speed up vaginal tightening by strengthening the pelvic floor muscles that surround the vagina.
How to do Kegels
Kegel exercises are very easy and practical. This exercise is also not special clothing and can be done in a sitting or standing position. Here are some steps in doing Kegel exercises:
- Identify the lower pelvic muscles by stopping urine from passing when you urinate. The muscles that hold urine are called the lower pelvic muscles.
- When you can feel your pelvic floor muscles, tighten them and hold for 5 seconds, then relax them again. When toning your muscles, keep breathing relaxed and avoid tightening your stomach, thighs and buttocks.
- When you get used to it, you can increase the duration to 5-10 seconds.
- Take a breath and do it in a relaxed state. Kegel exercises should be done at least 4–6 times a day.
Nevertheless, avoid doing this movement to hold urine because it increases the risk of urinary tract infection.
You don't need a special time and space to do Kegel exercises. This exercise can even be done while you are sitting while doing work in the office, watching television, or standing.
The benefits of Kegel exercises can be felt in 3-6 weeks if done regularly. However, if your condition does not improve after 4 weeks, you should consult a doctor so that appropriate treatment can be carried out.