Kegel exercises are popular workouts that strengthen your pelvic muscles. Done properly, they can significantly improve the health of those suffering from several conditions.
Muscle Groups
Kegel exercises strengthen the muscles of the pelvic floor, which support the uterus, bladder and bowel.
Benefits
People with a wide range of conditions can benefit from Kegel exercises. Women who are pregnant or have just given birth, those who are aging or overweight, and suffering from incontinence or are predisposed to weak connective tissue, can all see positive results.
Pregnancy
Kegel exercises are strongly recommended for pregnant women. Strong pelvic muscles will ease pain as the due date approaches.
How to do Kegel Exercises
Try to contract you pelvic muscles for three seconds then rest for three seconds. Repeat this process 10 times. As your muscles get stronger, steadily increase your contractions by one second until you can hold for 10 seconds. Perform Kegel exercises three times a day.
Time Frame
If done regularly, you will be able to see results of doing regular Kegel exercises in about eight to 12 weeks.
References
- Mayo Clinic: Kegel Exercises
- FamilyDoctor.org: Kegel Exercises for Your Pelvic Muscles
