The Importance of Kegel Exercises

What's the name of the game with Kegel exercises? Little pain and lots of gain! Also known as pelvic floor exercises, Kegel workouts strengthen the muscles that support the bladder, uterus, and bowels. Toning your Kegel muscles will also help minimize urinary incontinence, hemorrhoids, and tearing during delivery.

Strong pelvic floor muscles also help make childbirth, specifically pushing, easier. Other benefits include preventing incontinence later in life, enhancing sexual pleasure, and toning stretched out vaginal muscles. The Kegel workout is named after its inventor, Dr. Arnold Kegel, who created the exercise for his female patients in the 1940s. Mothers will be glad to know that these easy exercises can be done anywhere - at anytime - without anyone noticing.

How to Do Kegel Exercises

• Step 1: contract your muscles as if you are trying to stop the flow of urine.
• Step 2: hold this contraction for roughly five seconds.
• Step 3: Slowly release and relax for five seconds.

You've just done your first Kegel! Try to do four sets of 25 repetitions throughout the day. When you first begin doing Kegel exercises you might not be able to hold the contraction for very long. As you get better, try increasing the number of seconds you contract your muscles up to 10 seconds. Also try doing Kegel exercises in a variety of positions - lying down, sitting up, or squatting. If for some reason you don't think you're doing them correctly or you're having trouble, work with your gynecologist or a nurse who can help you establish the correct technique.

Kegel Exercises: Anytime and Anywhere

Kegels can be done at your convenience, and many women do them in the car, at their desks at work, or while watching television. Set yourself reminders in your cell phone or planner to help implement a daily regimen.

Women may not notice significant muscle development and control until they reach the six or seven week of regular exercise. However, if you maintain patience and perseverance, Kegel exercises will help keep pelvic muscles toned during and after pregnancy.