Do you have any questions regarding Kegel exercises? Many individuals wonder about them! If you've been squeezing away and wondering when the magic will happen, we've got you covered. Let's dive into the world of pelvic floor exercises and uncover just how long it takes to see results. Spoiler alert: it's not overnight, but the benefits are totally worth the wait. We'll explore what changes you can expect, how to use a Kegel trainer for best results, and why consistency is key. Plus, we'll share some insider info on how Perifit users have seen improvements in just a few months. If you wish to become an expert at Kegel exercises, here's how to get started!
What are Kegel exercises?
Kegel exercises are a series of contractions and relaxations of the pelvic floor muscles. These exercises, named after gynecologist Arnold Kegel, are designed to strengthen the muscles that support the bladder, uterus, and other pelvic organs. Kegels can help treat two main types of urinary incontinence (1) in women: stress incontinence and urge incontinence.
How to perform Kegel exercises?
Find the right muscles
To start Kegel exercises, it's crucial to identify the correct pelvic floor muscles. Try stopping your urine mid-stream or imagine holding in gas. You should feel a lifting sensation in your pelvic area. Avoid tensing your abdomen, thighs, or buttocks.
💡 Please don't get in the habit of routinely stopping your urine midstream, and do not schedule your Kegel exercises around your bathroom visits.
In general, it is best to NOT do Kegels when trying to urinate because it will confuse your pelvic floor muscles, which ordinarily need and want to be turned off and relax while urinating, not turned on. However, for the sake of learning how to connect with your pelvic floor muscles and how to engage them, I will give you a one time pass and "allow" you to do it just once for the sake of properly identifying them.
Master the technique
Once you've located the right muscles, follow these steps:
- Empty your bladder, then lie down or sit comfortably.
- Tighten your pelvic floor muscles and hold for 3-5 seconds.
- Relax for 3-5 seconds.
- Repeat this process 20 times, 1 times a day or 10 times, 2 times a day.
As you get stronger, gradually increase the duration of contractions and relaxations up to 10 seconds each (2).
Use a Kegel trainer for better results
To enhance your Kegel routine, consider using an innovative Kegel trainer like Perifit Care+.
Perifit Care+ is an innovative Kegel training FDA cleared-solution system that provides real-time feedback and progress tracking to maximize the effectiveness of your pelvic floor exercises.
💡 Biofeedback is a wonderful tool to help create a mind-body connection, especially for visual learners. It is particularly helpful when learning how to use the pelvic floor muscles, these teeny tiny muscles that we think about as long as they are doing their jobs properly.
Should that not be the case, biofeedback can help you better understand how to properly turn these muscles on and off and ensure that you are doing your homework properly. Here are the key features:
- Real-time feedback: Perifit Care+ uses biofeedback technology to detect your pelvic floor muscle contractions in real time. Lights on the device change color to indicate when you correctly contract and relax your muscles. This helps you master the correct technique.
- Progress tracking: The Perifit Care+ app syncs with the device to record your pelvic floor training data over time. The app shows you metrics like average contraction time, number of repetitions, and improvement trends. This data-driven approach helps motivate you to continue training regularly.
- Customized programs: The Perifit Care+ app offers different pelvic floor training programs based on your specific needs and goals. Programs are available for stress urinary incontinence, postpartum recovery, sexual health, and general fitness.
- Exercises and challenges: In addition to basic Kegel contractions, the Perifit Care+ app provides targeted exercise routines and challenges to keep your training interesting. You can level up your progress over time.
- Guidance from experts: Perifit Care+ was designed in consultation with gynecologists and pelvic floor specialists. The programs and routines reflect professional clinical knowledge to optimize results.
When will you start noticing results from Kegels?
You may start to notice some benefits from Kegel exercises within a few weeks, though full results may take several months. Here's a general timeline:
Within 2-4 weeks:
- Increased awareness of pelvic floor muscles
- Ability to contract muscles for longer durations
Within 2-3 months:
- Improved muscle tone
- Better bladder control
- More energy and stamina during physical activity
Within 6 months:
- Stronger pelvic floor muscles
- Significant improvement in urinary incontinence (if applicable)
- Increased blood flow to the pelvic region
- Heightened sexual pleasure and function
Improvements may continue for up to a year with consistent Kegel training multiple times per week. The key is to stay motivated, challenge yourself with more difficult routines, and track your progress over time.
Are there any factors that can delay the results of Kegel exercises?
Consistency
While results can vary, consistency and proper form are key. About 30% of women have difficulty contracting the (right) pelvic floor muscles (3), which can delay progress. Using a Kegel trainer with biofeedback can help ensure you're targeting the correct muscles and maintaining proper technique.
Technique
Proper technique is crucial for achieving results from Kegel exercises. Contracting the correct pelvic floor muscles is essential to strengthen the urethral sphincter and improve urinary continence.
However, many women have difficulty identifying and isolating these muscles. Many people who don’t use a trainer accidentally squeeze the wrong muscles and substitute the inner thigh muscles or gluteal muscles instead of the pelvic floor muscles.
Using a Kegel trainer with biofeedback such as Pertifit Care+ can help you determine if you're performing the exercises correctly. This ensures you're targeting the right muscles and contracting them effectively.
Pelvic floor condition
Underlying pelvic floor conditions can significantly impact how quickly Kegel exercises lead to tangible benefits. Pelvic floor dysfunction, which includes pelvic organ prolapse and muscle weakness, makes it difficult for pelvic floor muscles to strengthen effectively through Kegel training alone.
If a person has underlying hypertonicity, or overactivity of the pelvic floor muscles, they need to first stretch the muscles before they can strengthen them. Otherwise, they will only be turning a system that is too “on” even more “on”!
💡 Kegels are contraindicated when there is tightness in the pelvic floor, and it is best to stretch the muscles with dilators or a curved wand (under the guidance of a licensed professional) before they can initiate a strengthening program.
Strengthening weakened pelvic floor muscles can be a lengthy process for those with conditions like:
- Urinary incontinence
- Pelvic organ prolapse (cystocele, rectocele, enterocele)
- Vaginismus
- Chronic pelvic pain
- Vulvodynia
- Endometriosis
For these individuals, Kegel exercises (are still) may eventually be recommended but may need to be supplemented first with physical therapy, biofeedback, and in severe cases, surgery. If you suspect that you have tightness in the pelvic floor (as indicated by urinary frequency, constipation, pain during intercourse, or pelvic pain), please consult with a licensed medical professional before using any Kegel trainer or initiating any strengthening program.
Additional influences
Several other factors beyond proper technique and consistency can influence how quickly Kegel exercises lead to benefits. Age plays a role, as pelvic floor muscles tend to weaken with age. Women over 50 often see slower results from Kegel training.
Postpartum recovery is also important. Following childbirth, pelvic floor muscles are weakened and stretched, which can limit the effectiveness of Kegel exercises. Physical therapy and targeted exercises may be needed postpartum to fully rehabilitate pelvic floor muscles before standard Kegel training.
General health and medical conditions influence progress. People with health issues like diabetes, neurological disorders, and chronic illnesses tend to have weaker pelvic floor muscles and see slower improvements. Those undergoing or recovering from pelvic surgery also require more time and focused training.
How can you track the progress of your Kegel exercises?
One effective way to monitor your pelvic floor strength is to use a Kegel trainer like Perifit Care+ combine with an app. Perifit's app includes a "Progress" tab where you can visualize your pelvic floor training statistics.
The app helps you to remain motivated by sending you regular reminders, showing your training history, displaying your stats, allowing you to interact with other users and much more!
Perifit kegel app game users have reported a reduction in urinary incontinence after 4 months of consistent use.
💡 Pay attention to changes in your daily life. You may notice fewer "accidents" or less frequent urges to urinate.
So, there you have it! Kegels can work wonders, but patience is key. Remember, everyone's journey is unique. To supercharge your progress, consider using a kegel trainer like Perifit. Many users see a reduction in urinary incontinence after just 4 months or less! Plus, their app game makes tracking your progress a breeze. If you've been consistently training for 8-12 weeks without improvement, it might be time to chat with a healthcare pro. The benefits of kegel exercises are too good to miss out on, from better bladder control to improved intimate experiences. So, keep calm and Kegel on, celebrate small wins, and get ready to feel the magic of a stronger pelvic floor!
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