How to do Kegel Exercise for Women

Lately, Kegel exercises are increasingly popular among men and women. Initially, this gymnastics was better known as gymnastics for mothers who had just given birth. However, Kegel exercises actually offer a myriad of benefits that are not only good for women who have given birth.

Therefore, now Kegel exercises are recommended for anyone who wants to train or tighten the pelvic muscles. Don't worry, even though it's called gymnastics, actually this muscle training does not require certain physical strength or endurance. Kegel Gymnastics is easy to do by anyone anywhere. Just look at how to do Kegel exercises for the following women.

Women's Kegel exercises can be done while lying down, sitting, standing, or walking. If this is the first time you have tried this pelvic floor exercise, you should do it while lying down, with your knees bent. This position will minimize the force of gravity so that your body is more relaxed.

To determine the location of the pelvic floor muscles, try to tighten the muscles in the vaginal area as if you are holding back urine when urinating. The contracting muscles are your pelvic floor muscles.

If you already know the location of the pelvic floor muscles, see how to do the following Kegel exercises.

• Tighten your lower pelvic floor for about 3 seconds.
• During tightening of this muscle, do not hold your breath or tighten your abdominal, thigh and buttocks muscles.
• Relax the lower pelvic floor muscles for 3 seconds.
• Repeat this muscle exercise up to 10 times.
• For maximum results, do this exercise 3 times a day.
• After you get used to doing Kegel exercises, try to hold the pelvic floor muscles even longer. Start by holding for 5 seconds, until you can hold for 10 seconds. Give the appropriate pause, which is 5-10 seconds. Don't forget to breathe as usual during women's Kegel exercises.

You can train pelvic floor muscles anywhere and anytime, for example when sitting behind a desk or watching television. Do not hold the pelvic floor muscles when you urinate because they can harm the bladder.

Benefits of Kegel exercises for women

• Close the vagina after normal labor.
• Accelerate vaginal recovery after episiotomy (vaginal scissors during childbirth). Because, Kegel exercises can improve blood circulation smoothly to the vaginal area. Blood which contains oxygen and various nutrients is needed to regenerate various cells and vaginal tissues that are damaged by episiotomy.
• Helps overcome hemorrhoids (hemorrhoids), especially after vaginal delivery. This is because Kegel can accelerate blood circulation to the anus and vagina.
• Tighten the vagina that has been loosened, for example when a woman enters menopause. This benefit can help achieve a more satisfying sexual performance.
• Helps overcome symptoms of pelvic organ prolapse. Pelvic organ prolapse is a condition when the muscles and ligaments that support organs in the pelvic area are weakened. This is evidenced in a study by experts from Norway in 2012. This study was published in the Journal of Urology.