Kegel exercises are a great way to strengthen your pelvic floor muscles They can help with urinary incontinence improve sexual function and prevent prolapse However many people are unsure how long it takes for Kegel exercises to work In this article we ll discuss how long it takes for Kegel exercises to work how to do Kegel exercises and some tips for getting the most out of your Kegels .
Kegel exercises are a great way to strengthen your pelvic floor muscles. They can help with urinary incontinence, improve sexual function, and prevent prolapse. However, many people are unsure how long it takes for Kegel exercises to work. In this article, we'll discuss how long it takes for Kegel exercises to work, how to do Kegel exercises, and some tips for getting the most out of your Kegels.
Table of Contents
- How to Do Kegel Exercises
- How Long Does It Take for Kegel Exercises to Work?
- Tips for Getting the Most Out of Your Kegels
- FAQ
- Pros and Cons of Kegel Exercises
How to Do Kegel Exercises
Before we dive into how long it takes for Kegel exercises to work, let's go over how to do Kegel exercises. The first step is to identify your pelvic floor muscles. To do this, imagine you are trying to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
Once you've identified your pelvic floor muscles, you can start doing Kegel exercises. To do a Kegel exercise, squeeze your pelvic floor muscles and hold for 5 seconds. Then, relax for 5 seconds. Repeat this 10 times, and aim to do 3 sets of 10 each day.
It's important to note that you should not squeeze your buttocks or thighs while doing Kegel exercises. You should also avoid holding your breath while doing Kegels.
How Long Does It Take for Kegel Exercises to Work?
Now, onto the question everyone wants to know - how long does it take for Kegel exercises to work? The answer is, it depends. Some people may see results in a few weeks, while others may take several months.
The key to seeing results with Kegel exercises is consistency. You need to do Kegel exercises regularly to see improvement. Aim to do 3 sets of 10 Kegels every day. You can do them while sitting, standing, or lying down - whatever is most comfortable for you.
If you're not seeing any improvement after several months of doing Kegel exercises, it's a good idea to talk to your doctor. They may recommend seeing a physical therapist who specializes in pelvic floor exercises.
Tips for Getting the Most Out of Your Kegels
Here are some tips for getting the most out of your Kegel exercises:
- Set a reminder to do your Kegel exercises every day
- Use a Kegel exerciser to help you identify and strengthen your pelvic floor muscles
- Incorporate Kegel exercises into your daily routine (e.g. do them while brushing your teeth)
- Try different positions (sitting, standing, lying down) to see what works best for you
FAQ
Can men do Kegel exercises?
Yes, men can do Kegel exercises. They can help with urinary incontinence and improve sexual function.
Can Kegel exercises be harmful?
Kegel exercises are generally safe for most people. However, if you have certain medical conditions (e.g. a prolapse), Kegel exercises may not be appropriate for you. It's important to talk to your doctor before starting Kegel exercises.
When should I do Kegel exercises?
You can do Kegel exercises at any time of day. Try to incorporate them into your daily routine so you don't forget to do them.
Pros and Cons of Kegel Exercises
Pros:
- Can help with urinary incontinence
- Improve sexual function
- Prevent prolapse
- Easy to do at home
Cons:
- May take several months to see results
- Not appropriate for everyone (e.g. those with certain medical conditions)
- May be uncomfortable or difficult to do at first
Overall, Kegel exercises are a safe and effective way to strengthen your pelvic floor muscles. With consistency and patience, you can see improvement in urinary incontinence, sexual function, and prolapse prevention.
