Shape up with Kegel excercises
Maybe you have already heard about Kegel exercises in relation to birth preparation or incontinence and are now wondering about why I mention this topic on my blog? Or you kind of know about the other benefits Kegel exercises provide, but are not sure how to do them?
Let me give you a short introduction: A Kegel exercise, named after Dr. Arnold Kegel, consists of contracting and relaxing the muscles that form part of the pelvic floor. If you don't know where your pelvic floor muscle is, just try to stop the flow of urine while you're going to the bathroom. That's the basic move (but don't do this as a regular exercise as Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles and can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection). Another technique to find the right muscle is to insert a finger into your vagina and try to squeeze it. You should feel your vagina tighten while your pelvic floor slightly moves upward. This movement will become more pronounced once you started exercising regularly.
So now that you know which muscle we are talking about – why should you exercise it? Well, if not for medical reasons (such as incontinence), then at least train it for increased sexual satisfaction, giving you better orgasms and greater sensations to you and your partner. That sounds as it is worth it, doesn't it? ;-)
And it's a lot easier to get your pelvic floor muscles toned up than to shape up your legs or get a six pack. Here is how it works:
1) To prepare, empty your bladder and sit or lie down.
2) Contract your pelvic floor muscles and hold for three seconds. Relax for three seconds and contract the muscle again. Repeat ten times.
3) Once you master the three second rhythm, try it for four seconds, alternating with four second rest periods. Over a period of several weeks, work up until you keep the muscles contracted for ten seconds at a time, relaxing for 10 seconds in between.
To get the maximum benefit, focus the contraction in your pelvic floor muscles and do not contract your abdomen, thighs or buttocks. Also, don't hold your breath. Relax and breathe freely.
Repeat sets of 10 Kegel exercises three times a day. Try to fit it in with routine tasks such as checking mails or commuting to work.
To avoid getting bored and to really work your muscles, you can vary your technique with so called love beads, a.k.a. geisha balls, pelvic floor trainers, love balls. These are little weighted marbles (I like to call them the world's smallest excercise devices) made from silicone or another medically harmless material that come with a little string attached, so that you can remove them easily. They are placed inside the vagina about where a tampon would sit, and you can either only wear them for your daily Kegel workout, or walk around with them the whole day. Some of them have a small moving bullet inside the beads, which gives you a stimulating sensation while wearing them. ;-)
So, even if you're not that sporty kind of person, this finally is a workout that it's worth holding onto!