Health

What Are the Benefits of Kegel Exercises for Women?

Once they reach the age of 65, one out of two women will experience some kind of bladder leakage.

This is often caused by a lack of pelvic control, something you can fix by discovering the benefits of Kegel exercises for women.

If you would like to avoid bladder weakness as you grow older, then read our short guide to Kegel exercises and how to do them to keep your bladder firmly under control.

Signs of Weak Pelvic Floor Muscles

So, what are Kegel exercises and why is it important as women that we do them?

The Kegel exercises strengthen your pelvic floor muscles. This muscle group supports your uterus, bladder, small intestine, and rectum. Over time, these muscles can weaken, allowing these organs to sit lower in the body or, even in worst cases, fall into a prolapse.

For women, these muscles grow weaker as they get older and after childbirth, surgery, carrying too much weight, or excessive straining when going to the toilet.

Usually, one of the first symptoms women notice is stress incontinence. This is a small amount of urine escaping your bladder when you cough, sneeze or laugh too hard. It may not seem too concerning at first, but if it continues, it is a sign that your pelvic floor has weakened, and you need to work to restrengthen the core muscles.

As the weakness progresses, you may find that your symptoms progress to urinary urge incontinence. This is when you suddenly get an urgent need to go to the bathroom before releasing a large amount of urine. It can be extremely uncomfortable and embarrassing to endure.

After this, you may find that weakness in your rectum results in leaky stools or fecal incontinence. By this stage, you may need serious medical intervention to regain control.

Using Kegel Exercises For Strength

It is vital to keep your pelvic floor muscles strong so that they remain functioning properly throughout your life. To do this, you need to undertake a daily routine of bladder control exercises and Kegel strength routines.

Firstly you need to identify your pelvic floor muscles inside your body, and this is done while urinating. Clench the muscles you use to release the urine stream until you can no longer urinate. These muscles are your pelvic floor.

If you can completely stop yourself urinating mid-flow, then good job! You already have a reasonably strong pelvic floor and are already experiencing the benefits of exercising. However, it is crucial to maintain this strength through the best kegel exercises daily.

For best practice, sit on the floor and pretend you are sitting above a marble. Contract your pelvic floor muscles as if you were picking up the marble with your muscles. Hold for three-five seconds and release. Then rest for five and repeat the exercise again.

You will want to do this fifteen times a day, every day, for the best results. Make sure you are only tensing your pelvic floor and not your buttocks, things, or stomach muscles. Over time you will begin to see results.

The Benefits of Kegel Exercises For Women

Hopefully, these tips for working out your pelvic floor have shown you the benefits of Kegel exercises for women. Practice daily, and you should have excellent bladder control, which will make life as you grow older much more manageable, enjoyable, and less embarrassing!

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