What do Kegels strengthen? Kegels, also known as pelvic floor exercises, are a set of targeted exercises designed to strengthen the pelvic floor muscles. These muscles play a crucial role in maintaining bladder and bowel control, as well as supporting the organs in the pelvic area. In this article, we will explore the benefits of Kegels and how they can improve your overall well-being.
Kegels primarily target the pelvic floor muscles, which are located between the legs and support the bladder, bowel, and uterus. These muscles are essential for maintaining continence, preventing incontinence, and supporting the pelvic organs. Strengthening these muscles can have a significant impact on various aspects of your health and quality of life.
One of the primary reasons people perform Kegels is to improve bladder control. Weak pelvic floor muscles can lead to urinary incontinence, which is the involuntary loss of urine. By strengthening these muscles, you can enhance your bladder control and reduce the risk of incontinence. This is particularly beneficial for women who have experienced childbirth or menopausal changes, as these factors can weaken the pelvic floor muscles.
In addition to bladder control, Kegels can also improve bowel control. Weak pelvic floor muscles can lead to fecal incontinence, which is the involuntary loss of stool. Strengthening these muscles can help you maintain bowel control and prevent accidents.
Another benefit of Kegels is that they can improve sexual function. Strong pelvic floor muscles can enhance sexual pleasure and satisfaction for both men and women. For women, stronger muscles can lead to more intense orgasms, while for men, they can improve erectile function and reduce the risk of premature ejaculation.
Moreover, Kegels can help alleviate pain and discomfort associated with conditions such as pelvic organ prolapse, endometriosis, and chronic pelvic pain. By strengthening the pelvic floor muscles, you can provide better support for the organs in the pelvic area, reducing pain and improving overall comfort.
To perform Kegels, you need to locate your pelvic floor muscles. The best way to do this is by stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles. Once you have identified these muscles, you can start performing Kegels.
Here’s a basic Kegel exercise routine:
1. Tighten your pelvic floor muscles, holding the contraction for three to five seconds.
2. Relax the muscles for three to five seconds.
3. Repeat this cycle for 10-15 repetitions.
4. Aim to perform three sets of Kegels per day.
It’s important to note that Kegels should be performed correctly to be effective. Incorrect form can lead to muscle strain or injury. If you’re unsure about your technique, consider consulting a healthcare professional or a physical therapist who can provide personalized guidance.
In conclusion, what do Kegels strengthen? Kegels strengthen the pelvic floor muscles, which play a vital role in bladder and bowel control, sexual function, and overall pelvic health. By incorporating Kegels into your daily routine, you can improve your quality of life and experience a range of health benefits.
