13
Nov

Keep Your Lady Bits Fit with Kegel Exercises

2017-11-13 19:25:14 |
85 Times |

If you have a vagina, then you likely know all of the trials and tribulations that can go along with it. It takes some upkeep, girl! Vaginal care ain’t no joke, and it’s important that you know how to keep things as healthy as possible down there. So curb any of that embarrassment or discomfort you may have, and get ready to make your hoo-ha happy with some of these tips.

Kegels are a discreet exercise that you can do basically anytime, anywhere. Kegels are exercises that strengthen your pelvic floor — aka the muscles that support your bladder, uterus, and intestines. They involve clenching and unclenching the muscles that are responsible for the contractions you feel during an orgasm. Basically, they’re hella good for your vaginal strength and can increase your (as well as your partner’s) pleasure during sex and when you climax. Since they require basically no effort, they’re an exercise you pretty much have no excuse not to do.

If you have a vagina, then you likely know all of the trials and tribulations that can go along with it. It takes some upkeep, girl! Vaginal care ain’t no joke, and it’s important that you know how to keep things as healthy as possible down there. So curb any of that embarrassment or discomfort you may have, and get ready to make your hoo-ha happy with some of these tips.

Kegels are a discreet exercise that you can do basically anytime, anywhere. Kegels are exercises that strengthen your pelvic floor — aka the muscles that support your bladder, uterus, and intestines. They involve clenching and unclenching the muscles that are responsible for the contractions you feel during an orgasm. Basically, they’re hella good for your vaginal strength and can increase your (as well as your partner’s) pleasure during sex and when you climax. Since they require basically no effort, they’re an exercise you pretty much have no excuse not to do.

Just like a regular fitness routine, the more you work out, the stronger your pelvic floor will get. And having a strong pelvic floor is needed not only to hold all your organs in place, but it's also good for a bunch of other health reasons (we'll get to those in a bit).

Here are a few tips on how to do it right:

1. Let your doctor help you

Many people have trouble finding the right muscles. Your doctor, nurse, or therapist can check to make sure you are doing the exercises correctly. You can also exercise by using special weights or biofeedback. Ask your health care team about these exercise aids.

2. Don't squeeze other muscles at the same time

Be careful not to tighten your stomach, legs, or other muscles. Squeezing the wrong muscles can put more pressure on your bladder control muscles. Just squeeze the pelvic muscle. Don't hold your breath.

3. Repeat, but don't overdo it

At first, find a quiet spot to practice - your bathroom or bedroom -- so you can concentrate. Lie on the floor. Pull in the pelvic muscles and hold for a count of 3. Then relax for a count of 3. Work up to 10 to 15 repeats each time you exercise. Use the Exercise Log below to keep track of your sessions.

4. Do your pelvic exercises at least 3 times a day

Every day, use three positions: lying down, sitting, and standing. You can exercise while lying on the floor, sitting at a desk, or standing in the kitchen. Using all three positions makes the muscles strongest.

5. Be patient. Don't give up

It's just 5 minutes, three times a day. You may not feel your bladder control improve until after 3 to 6 weeks. Still, most women do notice an improvement after a few weeks.

Here are a few health benefits:

1. You might be able to reduce lower back pain

Having a strong pelvic floor keeps your pelvis stable, and when your pelvis isn't stable, that's when you can get lower back pain. So Kegels can also help with that. In case you needed more incentive!

2. If you're an athlete, you definitely want a strong pelvic floor

Any athlete that puts high-impact stress on their bodies, like runners or gymnasts, may have to worry more about bladder control. Doing regular Kegels can help with accidental leaks.

There are some products out there that can help you out

They are not necessary by any means, but there are a ton of products on the market designed to help walk you through your Kegels, as well as track your reps and progress. Some even reward you with *vibrations*, if you're into that!

Click here to buy

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