For many people, spending time, energy and money on perfecting the esthetics of their bodies appears like a normal routine. Exercise is a good way to keep fit and there are many areas of the body that benefit when you work out. One of those areas is pelvic floor muscles, which play a critical role in aiding different situations including balance and also control to the bowel and bladder. When you commit to exercise that focuses on the pelvic floor muscles, you will be able to strengthen these muscles, something that comes with numerous benefits as shown below.
1. Get control over your bowel and bladder
If you experience leaks while coughing, sneezing or laughing, or you are constantly in need of going to the loo, you might be facing a situation where the pelvic floor muscles have become weaker. This is a condition that affects many people and what most of them don’t know is that with some intro to kegel exercises they can find a solution that is lasting and effective. The pelvic floor muscles are shaped like a basin and aid pelvic organs including the uterus, bowel, and bladder. When these muscles weaken, which happens often due to aging or sickness, you will experience problems with the organs supported by the muscles. Exercising them ensures they get stronger to provide sufficient support to the bowel, bladder, and the uterus.
For beginners, kegel weight lifting is a great way to kickstart your muscle’s training. Not only do these devices can help you to learn where your kegel muscles are but they also provide you with the basics for a proper pelvic exercise execution.
2. Relieve back pain
A weakened core has also been associated with back pain. If the core muscles, mostly the pelvic floor muscles, become weak, muscles surrounding them are forced to overcompensate, and this leads to problems in holding the right posture. It could cause back pain. One solution that could help in case you find yourself suffering from back pain is to embrace exercise for the benefit of the pelvic floor muscles. It improves the core strength of these muscles and provides the necessary support for the back. With this exercise, you can also prevent cases of back pain, besides using it as a way to treat the condition.
3. Achieve a flatter tummy
If you would like to have a flatter tummy and maintain your fitness, you need to ensure that the entire core works effectively. For it to function well, you have to think about ways of strengthening it. The pelvic muscles are part of the core and are necessary to provide strength to pull muscles on one side. Having strong pelvic muscles ensures your tummy is drawn in. Therefore, while working out with focus on losing weight and getting a flat tummy, you must also dedicate some focus on strengthening the pelvic floor muscles as these help you to achieve your goals faster.
In addition to the ones mentioned above, pelvic floor muscle exercises have a couple more benefits. Some of these include the following:
Sexual health benefits: kegels are known to be helpful in improving sexual performance in males. They are particularly known to be beneficial in improving the ability to hold ejaculation, making them helpful to people with sexual issues such as premature ejaculation. They are also known to be helpful in increasing sexual sensation as well as orgasmic potential in women. Regular kegel exercise can be helpful in improving vaginal lubrication and toning. Studies have also found them beneficial for women who experience pain during sexual intercourse. Due to the fact that they can help improve premature ejaculation, it can also be safe to say that kegels can be helpful in improving self esteem in men.
Preventing organ prolapse: The bladder, the bowel, and the uterus are collectively termed as pelvic organs. These organs are kept in their normal positions by the pelvic muscles. A prolapse occurs when one or more of those organs ‘dislocates’ from its normal position, bulging against the vagina. This occurs mainly as a result of weak pelvic floor muscles, which makes kegel exercises important in preventing pelvic organ prolapse. This is also one of the reasons they are recommended after childbirth, where the pelvic floor damage is caused by prolonged labor, instrumental delivery, and childbirth where the baby is a little larger than the mother’s passage can comfortably handle.
How to Perform Kegels
Kegel exercise involves tightening the pelvic floor muscles and holding for a few seconds (3-6) then letting go for another 3-6 seconds. A complete session requires you to repeat this procedure at least 10-20 times. However, it may require you to increase the intensity of exercise to 6-10 seconds for 20-25 repetitions per session as you move on.
Working out is a good way to keep fit. You need to understand some of the areas of the body you should strengthen to achieve certain results. To prevent back pains and ensure you get a flat tummy, you are advised to dedicate some focus on pelvic floor muscles. When these muscles get strong you will easily manage to also support pelvic organs like the bowel and bladder.