What are Kegels?
Kegel exercises are designed to strengthen the pelvic floor, which provides support for the uterus, small intestine, bladder, and rectum. The pelvic floor is a layer of muscles and tissues that extend from the pubic bone to the coccyx (your tailbone). They can be performed manually or with an electronic pelvic floor exerciser which utilises small electric currents to stimulate a contraction within the muscles. Kegels do tighten the vagina but not by tightening the vaginal muscles, as some people may think. Kegels strengthen the pelvic floor muscles that surround the vagina. The best thing about these exercises is that they can be done just about anywhere, anytime, without anyone else knowing!
Kegel exercises work your pelvic floor muscles and can help with both urinary incontinence and sexual dysfunction. It's extremely unlikely that you'll injure yourself doing these exercises, but you can still overdo them to the point of mild to moderate pain. The biggest risk of overdoing Kegels is temporary muscle pain, often in the vagina or around the rectum. It's extremely unlikely that you'll tear or otherwise injure your PC muscles, but if you experience pain, burning or stretching, take a break from Kegels until the pain goes away. If the pain gets worse or is severe, avoid Kegels and call your doctor for advice. Follow our handy guide to help you exercise safely and get the best results!
Here are some helpful tips to help you Kegel correctly:
Exercising correctly:
Correct Kegel exercises do not involve tensing your abs, buttocks, or thighs. Instead, you should find a comfortable position that allows you to concentrate on the right muscles and contract the pelvic floor: a motion of squeezing and lifting your anus, urethra, and vagina. The rest of your body should be comfortable and relaxed. Alternatively, you can use an electronic pelvic floor toner such as the Ultra 20 which ensures the exercises are performed safely and correctly. Complete with detailed instructions and condition guides to ensure your treatment is tailored to your specific issue, it prevents over-use and incorrect application.
Consistency is key:
All exercise requires consistency to see improvement, and strengthening your pelvic floor is no exception. Setting aside a regular time for your exercises can make it much more likely you’ll keep up with the routine and do each contraction correctly. Take 5 minutes for yourself each day and complete your routine. As soon as you wake up in the morning is an ideal time, since your pelvic floor muscles are well-rested and relaxed. You’ll be surprised at how easy it is to stick to your routine if you just schedule in a little personal time for your Kegels.
Don’t give up:
Many women start doing Kegel exercises expecting immediate results, however it takes around 12 weeks to notice a real change. Once you do start seeing the difference though, it’s life-changing, so don’t give up! Kegel exercises may feel awkward in the beginning. But the longer you stay with this, the better you will feel the muscles work and your bladder health will reap the benefits.
Don’t squeeze too hard:
Using too much force can cause the vaginal muscles to over-tighten, which can lead to painful intercourse – slow and steady wins the race.
Ready to get started? View our range of Kegel exercisers