Pelvic floor muscle exercise or Kegel's exercises

Why you need pelvic floor exercises?

If you suffer from incontinence, then you know what embarrassed feel like.

By strengthening the Kegel muscles or floor muscles will help to solve the

problem. Keeping these muscles firm will has long term benefits. Pelvic

floor exercises also called the Kegel's Exercises after Arnold Kegel, can

help stop incontinence and prolapse and also improve sexual enjoyment.

This fitness program can be followed by sitting standing and also lying down.

If you are on your back then keep your knees bent and your legs comfortably

apart. You can also knel on your hands and knees.

When urinating try to stop the flow of urine, the muscles that help you stop

the flow are the group of muscles that are called the the pelvic floor muscles.

Once you know the muscles you then can start your exercise regime. You

must alternately tighten and then relax the muscles for 6 to 10 seconds.

By tightening your abdominal or buttock muscles will not help. When

tightening your muscles you should feel the pelvic floor muscles lift up

inside you. Hold the squeeze, and then forcefully let go and bear down.

Initially it will be difficult to do, but with practice your abilities will improve

and your muscles will grow stronger. Always keep increasing the frequency

and speed of your contractions and you will gain control of your muscles.

By trying to hold back your flow of urine you can heck your progress after a

few weeks.

What can pelvic floor excises do for you.

These exercises and fitness routine will reduce the risk of incontinence and

helps you stay in control.

Pelvic floor exercises also improves your sexual enjoyment because they work

out the muscles and strengthen them.

Who best suited for these exercises?

Those suffering from incontinence (trouble holding on to urine).

Pregnant or just delivered a child.

Senior citizens- old age.

Over weight.

Those under gone abdominal surgery (caesarean section) have weakened pelvic muscles.

The Kegel's exercise will help strengthen these muscles.

Preferably do these exercises while sitting down.

Best indications that you are doing the Kegel's exercise  correctly is when you feel the
muscles lift up rather than go downwards.

Relax your thighs and buttocks while doing the pelvic floor exercises.

Breath normally all through your exercise routine.

STOP if you feel fatigued.