You might have your reasons for wanting to learn how to do a Kegel. One primary one is probably because it could increase both yours and your partner’s pleasure during intimate moments.
However, learning the right way to do Kegels correctly is more than just for pleasure. This process also can benefit your health.
Why Learn How to Do Kegel Exercises?
Kegel exercises can help you if your pelvic floor has weakened after pregnancy, childbirth, or menopause. These routines could also correct issues occurring after surgery. Of course, enhancing your love life remains a priority even if that is not the only benefit of working your pelvic muscles.
Kegels can also be beneficial to you if your pelvic area has loosened up a bit after chronic coughing or chronic constipation. If you still are trying to lose weight at this time, you might also need to do Kegels as you work toward your weight loss goals.
Whatever the cause of loosened pelvic floor (vaginal) muscles are, you will benefit from exercises that will strengthen them. It might, however, take you some time to learn how to do them correctly.
Common Mistakes When Performing Kegels
In the process of learning how to do a Kegel, you maybe did not notice the results at first. You also might not be sure which pelvic muscles in your vaginal region you should be squeezing while doing Kegels.
Here are some of the common mistakes made when doing Kegels:
- Clenching muscles outside the pelvic area – For instance, some people might end up moving the thigh, buttocks, or abdominal muscles instead of the ones right below the pelvis.
- Squeezing too hard – All it takes is a gentle squeeze and lift rather than a hard clenching. Chances are if you are squeezing too hard, you are not targeting the right muscles.
- Not breathing – You should breathe normally when doing Kegels. Do not hold your breath while performing these exercises.
How to Identify the right Pelvic Muscles
One of the easiest ways to identify the pelvic muscles in your vaginal area is to stop your urine midstream. Do not make cutting off your urine a regular activity – just useful for finding the right muscles. Once you have done this once, you should be able to remember where those muscles are. Then, you can begin your routines on your back with your knees bent to further help you pinpoint the same muscles you identified while urinating. Use the same action as you did when using the bathroom, and this will be the start of a new routine.
Kegel Exercise Tips
Start out with contracting the muscles for five seconds then relaxing them for another five. As you enter the relaxation phase, take a deep breath and exhale to keep surrounding muscles from becoming tense. Repeat these five to 10 times and work your way up to three sets of 10 repetitions daily. We also encourage you to work up to holding and relaxing your muscles alternatively for up to 10 seconds per repetition.