Poor bladder control is a common problem in women. Childbirth, obesity, and chronic constipation leads to weak pelvic floor muscles. This causes uncontrolled urine leakage while coughing, sneezing, laughing, and/or exercising. Weak pelvic floor muscles also cause pelvic organ prolapse. Thankfully, Kegel exercises can help strengthen pelvic floor muscles.
This article provides a step-by-step guide to 10 Kegel exercises for women. But, before we begin, let’s quickly take a look at where the pelvic floor muscles are located, their function, and benefits of Kegel exercises. It will help you do the Kegels more effectively. Scroll down.
What Is The Pelvic Floor Muscle? What Is Its Function?
Pelvic floor muscles are a group of muscles that resemble a hammock. They are present at the bottom of the pelvic area and are attached from the front of the pelvis (pubic bone) to the lower back (coccyx or tailbone).
The pelvic floor muscles hold the uterus, bladder, and rectum in place. It has two openings – a vaginal opening and an anal opening. The pelvic floor muscles contract to control the passing of urine, stool, or gas. When the muscles become weak, they fail to contract, leading to the passing of small amounts of urine.
Doing Kegel exercises regularly has the following benefits.
Kegel Exercise Benefits
Tip: Do not contract your outer glutes or buttcheeks, abdomen, and thigh muscles. You should be able to feel the contraction in your anal and vaginal area and an upward movement when you contract the muscle.
With these points in mind, let’s begin with the exercises.
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