Three Important Facts About Kegel Gymnastics

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Kegel is often associated with exercise for new mothers to strengthen the lower pelvic muscles after childbirth, or in adult women who are experiencing menopause.

Kegel is commonly performed by menopausal women as a rejuvenation method around the pelvic area. Along with increasing age, pelvic muscle activity begins to weaken, causing the internal organs (such as the uterus, intestine, and bladder) to become loose and fall into the vaginal area.

Basically, Kegel exercises are simple physical exercises to strengthen your pelvic floor. Pelvic strength is important not only to prevent urine from leaking, but also to tighten the vagina, and a myriad of other health reasons.

Before you start, here are a number of things you must understand about Kegel exercises.

1. Kegel is not just a "loose grip"

Many people misunderstand the basic Kegel technique. The most common mistake that often occurs is doing Kegel exercises with the muscles of the thighs, buttocks, or abdomen. To find the right muscle, do this: when you urinate, try to hold back your urine, then release it again. The muscles that you use when holding urine are the muscles that are trained during Kegel exercises.

In essence, the kegel movement is not just squeezing the muscles and then released. According to Julia at Paolo, a veteran physiotherapist, this is the easy way:

take a deep breath and relax your pelvic muscles
while exhaling, imagine you are lifting an imaginary marble with your vagina, pulling up and into the body

To determine whether the movement you are doing is correct, you can check it with a mirror. Lie down and place a mirror between your legs. The correct kegel movement is if you see your clitoris twitching like being pulled down, and the anus looks smaller and tightens.

2. Kegel not only tightens the vagina, but improves its strength

Kegel can indeed tighten the vagina. But if it's not done routinely, you won't be able to build muscle strength around the vagina which will give you more strength to tighten the muscles. The stronger your vagina, the stronger the muscles can grip.

But remember, if you just sit or lie down while doing kegel, the benefits will not be optimal. Once you have mastered the technique, do the kegel routine anytime and anywhere. Do kegel when you are doing squat movements, lunges, or bridges at the gym, or even during sex!

Kegel exercises build a strong foundation for your pelvic bones. In short, Kegel can also help you deal with lower back pain that may have disrupted your activities.

After routine Kegel several times, maybe you will feel pain around the muscles of the pelvis and vagina, but don't worry. Like other physical sports, muscle pain is the body's reaction to being surprised at new contractions and will gradually disappear after some time. If the pain does not stop, contact your doctor immediately.

3. Not all women can do Kegel, but all men can!

If you often complain of pain or tightness in the vagina during sexual intercourse or at other times, Kegel may not be a good exercise for you. In addition, for people with certain medical conditions such as vaginismus, muscle tension and pain is one of the usual effects. Contracting strained muscles is something you should not do. Check with your gynecologist to find out the best treatment plan you can do.

The good news, men can also try Kegel exercises. A urine leak (bedwetting), both when coughing, laughing, or sneezing, is a shameful issue that not only affects women, but also men. In addition, the risk of hernia in men is just as large as that of women when they are older.

Perform a seal for at least five minutes a day, you will begin to see a significant increase in your ability to hold urine and control your bladder. Another bonus: regular kegel (for men and women) can also help you achieve a more satisfying orgasm and a more intense erection.

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