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Want to Learn To Kegel? Here’s How
Your pelvic floor muscles can weaken from childbirth, weight gain, excessive constipation, surgery, and from a few other factors. Kegel exercises are a natural way to strengthen these pelvic floor muscles. Kegeling supports your uterus, bladder, and aids in bowel control.
The best thing about Kegel exercises is that you can do them anywhere and they are pretty easy to do once you get the hang of it.
Not sure how to Kegel or if you are even doing it right? Here’s how to do it:
Before kegeling, make sure your bladder is empty. This exercise also works best when you are relaxed. There’s no need to be tense. The more relaxed you are, the better the outcome will be.
Identity Your Pelvic Floor Muscles.
To identify your muscles, imagine yourself stopping urination midstream (try not to actually do this while you are urinating, we are imagining). The muscles you feel tighten are the muscles you will work with to kegel. You can also insert your fingers into your vagina and tighten the muscles (as if you are holding your urine). Try tightening and releasing. You should feel the muscles tighten and release around your fingers.
Practice Makes Perfect.
Try squeezing the pelvic floor muscles 10-15 times in a row. Holding each squeeze for at least 3 seconds, then releasing for 3 seconds.
Remember to take your time and relax. Be patient with yourself. Take deep breaths as you practice. This could even be meditative as you bring yourself into the present moment and connect with your body. Trust your body and again...RELAX. You've got this.