Questions: Kegal Exercise?!


Question: couple of questions:
~how many should you do a day for best results; is there a limit for a healthy amount?
~is there a certain interval, like how long to hold it for and how much time between, or just in-out in-out as you please.
~during sex can you do it? just the typical exercise going in and out and keeping up with your partners pace?
~how long do results take?
~should you pull in as much as you can and push out as much as you can or can you just do short ins and outs for results


Answers: couple of questions:
~how many should you do a day for best results; is there a limit for a healthy amount?
~is there a certain interval, like how long to hold it for and how much time between, or just in-out in-out as you please.
~during sex can you do it? just the typical exercise going in and out and keeping up with your partners pace?
~how long do results take?
~should you pull in as much as you can and push out as much as you can or can you just do short ins and outs for results

A kegel exercises the same muscle group you use to stop the flow of urine, and also does have some effect on the vaginal canal walls. If you have ever tightened or relaxed to insert or remove a tampon, you'll recognize the muscles I'm talking about. You probably are best to start doing the exercise while you are having a wee, and see if you can use them to cut off the flow of urine. That will help you determine the amount of "pull" you need to use to exercise the muscle. You only hold it for a few seconds at most, and you can repeat it as often as you like actually. They usually recommend you hold the muscles for about 5 seconds, and up to 200 repeats daily to regain muscle tone after childbirth. You can either tighten the muscles slowly and release slowly, or quickly, as you prefer. Usually a combination is best. You can certainly do it during sex, and if you have sufficient tone, you can give your partner a thrill with it. It will feel something like a soft caress, and can help put your partner over the top if timed right. It also helps out with your enjoyment as well, although it can get lost in translation if you are so busy concentrating on it you forget what else is going on. Like any muscle group, there is a limit to how far you can pull/tighten it, although you aren't likely to strain anything trying. Since it's easy enough to do once you get the hang of it, you can do it when ever the mood strikes you, where ever you happen to be. Nobody will see anything going on, after all. So if you tie the exercise in with something you do on a regular basis through the day, you can get in plenty of exercise. You could do it while driving, for instance, while sitting in traffic waiting for the light to change. You can do it standing in line at the grocery, until it's your turn to checkout. You can do it in the elevator. How long it takes to see results sort of depends on the condition of the pelvic floor muscles at the moment. If you are in good tone, and can cut off urine flow rather easily, you probably won't notice a lot of difference. On the other hand, if you lose urine when you cough or sneeze, you will likely notice some improvement after a few weeks of regular exercise. And if you are somewhere in between those two poles, it will take a varying amount of time to notice anything. Your partner will likely notice if you do it during sex, before you notice a big change. And like all exercise, the more often you do it, the sooner you see change. A few a day will take longer to give results than say, 200 times a day. You will just have to give it a try and see. At any rate, doing it a few times a day is better than nothing at all. Just do what you can reasonably do.

Kegel Exercises


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What is a kegel?
How do I do the exercise?
Why would I want to exercise my kegel muscle?
What is a kegel?



A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. To try and isolate these muscles trying stopping and starting the flow of urine.
How do I do the kegel exercise?



Once you have located the muscles simply tighten and relax the mucsle over and over, about 200 times a day. These are basic kegels. There are many variations on kegels: elevator kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.
Why would I want to do kegel exercises?


Kegeling provides many benefits:


Conditioned muscles will make birth easier, and your perineum will more likely be intact (fewer tears and episiotomies)
Sexual enjoyment is enhanced for both partners
It can prevent prolapses of pelvic organs
It can help prevent leaking urine when you sneeze or cough



Kegel exercises: How to strengthen your pelvic floor muscles
If you do them the right way, Kegel exercises can help you prevent or control urinary incontinence and prepare for childbirth. Find out how to perform Kegel exercises correctly.
You lift weights to tone your arms and do crunches to flatten your stomach. That's great, but don't forget your Kegel exercises, too. Kegel exercises strengthen your pelvic floor muscles, which support your uterus, bladder and bowel. If you do Kegel exercises regularly and keep your pelvic floor muscles toned, you may reduce your risk of incontinence and similar problems as you get older. Kegel exercises can also help you control urinary incontinence.

But learning how to perform Kegel exercises properly may be tricky. How do you know whether you're working the correct muscles? Here's a guide to perfecting Kegel exercises.

Kegel exercises: Who can benefit


Pregnancy, childbirth, excess weight, chronic coughing and just getting older can all take a toll on your pelvic floor muscles. So can a genetic predisposition to weak connective tissue. When your pelvic floor muscles weaken, your pelvic organs descend and bulge into your vagina, a condition known as uterine or vaginal prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine or feces. Fortunately, Kegel exercises can strengthen pelvic muscles and delay or maybe even prevent pelvic organ prolapse.

Kegel exercises are also recommended during pregnancy. Well-toned pelvic floor muscles may make you more comfortable as your due date approaches. You may be less likely to develop urine leakage and hemorrhoids



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