- Kegel exercises they owe their name to the gynecologist who invented the technique, Arnold kegel, and consist of the contract and relax the pelvic floor muscles to improve its tone.
Theoretically rather well known, in practice they are much less so since over 70% of women do not know exactly how, when and how to do them.
To clarify the thousand doubts related to the 'fitness of intimate areas', the sexologists Manuela Farris and Roberta Rossi and the coach Alessandra Bitelli.
What is the pelvic floor
Il pelvic floor Is a set of muscles and ligaments which close the lower part of the abdominal cavity and which serve to maintain bladder, urethra, uterus, vagina e right in the correct position.
With the years go by, and especially after menopause, it tends to weaken.
Training: how to take the first steps
Why is it important to tone the pelvic floor?
Put your muscles need to be trained, Including the pelvic floor which can suffer from lack of training.
When you feel that the tone of the legs and arms is worsening, we often run for cover by carrying out specific exercises to improve the situation.
The same thing should happen with the pelvic muscles, but this is almost never the case, probably also due to the many still strong taboos relating to female intimate health.
Strengthen them however it is very important because it can improve sex life e to prevent o control many ailments, first of all incontinence urinary.
In men, Kegel exercises can improve sexuality as well.
How are the exercises done?
The best way to start making Kegel exercises è imagine sitting on a marble and tighten your pelvic muscles as if you were lifting it.
For best results, focus only on pelvic muscle contraction, being careful not to flex the muscles of the abdomen, thighs or buttocks.
Avoid holding your breath but, instead, breathe freely during the exercises. Repeat at least three sets of 10 to 15 repetitions per day.
What can those who can't do it?
If you are a beginner they exist aids that can help stimulate the musclessuch us spheres which have a weight inside them that moves and rotates with every movement of the body, also indicated to those who already know the exercises and want to increase the intensity of the effort.
Also very useful electro stimulators particularly sophisticated able to perceive the intensity of the contraction of the pelvic floor and provide guidance to exercise.
Who are they best suited to?
Beyond theaging, many other situations can weaken the pelvic floor muscles: pregnancy, delivery, surgeries, constipation o cough chronic e overweight.
For this reason, it is important for all to do the Kegel exercises but even more so for women who suffer from:
- stress incontinence and lose a few drops of urine while sneezing, laughing or coughing;
- urinary urge incontinence and have a sudden and strong urge to urinate just before losing a large amount of urine;
- fecal incontinence, with loss of stool.
At what age should you start making them?
We can start at any age, even when very young, because even if incontinence usually occurs after the age of 45, we must not forget the important impact that these exercises can have on sexuality.
In addition, it is always best to arrive prepared for menopause, when hormone levels begin to slowly decline, especially estrogen, which is responsible for the roundness and elasticity of the tissues, and you may experience some problems or changes in the vagina.
When can they be done?
To perform them you do not need to take time on purpose since they can be done at any time without anyone noticing: sitting at the computer, watching TV or waiting for the bus.
The only important thing is to have an empty bladder.
All the benefits
What results are to be expected?
According to one study, there is a 66% chance that the favorable effects of Kegel will persist for at least ten years by doing the exercises regularly.
How do they help cope with incontinence?
L'urinary incontinence affects approx 20% of women, one in 5 between 45-50 years, and overall over 400 million people in the world and about 5 in the country.
Doing the exercises correctly and consistently leads to less frequent urine loss, within a few weeks or a few months.
Is it true that they prevent recurring UTIs?
Yes. The thinning of the vaginal walls and decreased blood flow that occurs over the years can increase sensitivity and susceptibility to urinary tract infections.
During exercise, blood flow increases, so by exercising regularly, new blood vessels form in the muscles and the tissues become more fleshy.
How do they improve sex life?
- Kegel exercises help to be more aware of any contraction of the muscles surrounding the vagina, one of the causes of pain before and during intercourse. Likewise relax the muscles making the penetration more comfortable.
They can also improve vaginal lubrication, allowing more blood to flow to the genitals, increasing sexual arousal and making it easier for you to reach orgasm.
They are also recommended for improve sexuality after childbirth, in case of urinary incontinence and to prevent uterine prolapse.
A positive psychological mechanism is also triggered: doing Kegels is something that a woman can manage and this helps her to feel more active in sexuality.
Kegel exercises are also part of the sex workout.