1. Kegels are exercises that strengthen your pelvic floor —the muscles that support your bladder, uterus, and intestines.
2. Most people do Kegels incorrectly. You should not tighten you stomach, thighs, or buttock when doing the exercise.
3. You want to squeeze and lift your pelvic floor. It may help to visualize an elevator while do the exercise
4. You can ask your gynecologist for help if you cannot locate your pelvic floor muscles or you are not sure if you are doing them correctly.
5. If you put a mirror between your legs you can see your muscles moving. This can help you know if you are doing correctly or not. You should see your clitoris shift down and your anus tighten.
6. You can do them anywhere, in any position.
7. Strengthening your pelvic floor can help prevent or stop urine leaking. Leaking can happen during and after pregnancy or when you get older.
8. You can do Kegels during sex.
9. Doing Kegels during sex can increase your sexual sensation and improve sensation for your partner.
10. Kegels are important to do during pregnancy because of the extra pressure on the bladder.
- Practicing Kegels right before you sneeze, cough or laugh can also be beneficial because this is when leaks are most likely to happen.
- Kegels don’t tighten your vagina, they tone it instead.
- People who experience pain or tightness during sex or people with conditions like vaginismus should not do Kegels.
14. You want the last few Kegels that you do to be a challenge. Just like any other exercise, you want to challenge yourself to experience change.
15. It is difficult to overwork this muscle.
16. Kegels may be able to reduce lower back pain.
17. Athletes should work out their pelvic floor muscles as well. High impact stress on your body can lead to leaks, so it is important to do Kegels.
18. There are products on the market to help both women and men practice Kegels. You can even get vaginal weights.
19. Both women and men can and should be doing Kegels.
20. It is important to have a strong pelvic floor, so the sooner you start the better.
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