Hey there, ladies! Ever wondered about those mysterious Kegel exercises everyone's buzzing about? Well, get ready to discover a game-changer for your health down there. Whether you're dealing with leaks, recovering from pregnancy, or just want to spice things up in the bedroom, Kegels are your new best friend. But here's the kicker: how long does it take for Kegels to work? And what's the deal with pelvic floor core exercises? Don't worry, we've got you covered. We'll even introduce you to the Perifit Care+ Kegel trainer and its nifty app that'll have you mastering those pelvic floor muscles in no time. So, let's dive in and unlock the secrets to a stronger, healthier you!
What Are Kegel Exercises?
Kegel exercises are a powerful tool for improving pelvic floor health and addressing various women's health concerns. These simple yet effective exercises target the muscles that support your bladder, uterus, and other pelvic organs.
Kegel exercises, named after Dr. Arnold Kegel who developed them in the 1940s, involve contracting and relaxing the pelvic floor muscles. These muscles play a crucial role in controlling urine flow and supporting pelvic organs. (1) By strengthening them, you can experience numerous benefits of Kegel exercises for women, including improved bladder control and enhanced sexual function.
How should women perform Kegel exercises for better results?
Without a Kegel Trainer - Endurance contractions:
- Identify the correct muscles by attempting to stop your urine flow midstream.
Note: 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. - 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.
Without a Kegel Trainer - Quick Flicks:
- Tighten your pelvic floor muscles and hold for 1-2 seconds.
- Relax for 1-2 seconds.
- Repeat this process 50 times, 1 times a day or 25 times, 2 times a day.
💡 The reason for two types of exercises are because the pelvic floor muscles are composed of two different types of muscle fibers.
70% of the pelvic floor muscles are slow twitch, or type 1 fibers. Think of these as your “marathoners”.
The remaining 30% of pelvic floor muscles are fast twitch fibers, or type 2 fibers. These are your “sprinters.”
Your marathoners generate less force but can keep going and going, while your sprinters generate a lot of force but fatigue quickly. Therefore, in an effort to optimally train both types of muscle fibers, it is best to perform two kinds of exercises- endurance contractions (to more so target your marathoners) as well as quick flicks (fast squeeze, fast release, to more so target your sprinters).
With a smart Kegel trainer
To maximize the benefits of your pelvic floor core exercises, consider using a pelvic floor exerciser like the Perifit Care+ Kegel trainer. This innovative device, FDA cleared-solution, utilizes biofeedback technology paired with its companion app to provide real-time feedback on your muscle contractions, ensuring you're targeting the right muscles and tracking your progress over time. With biofeedback technology, you can gain valuable insights into your pelvic floor muscle strength and make informed adjustments to your exercise routine for optimal results.
The Perifit Kegel app can help you stay motivated and engaged throughout your journey to better pelvic health by sending you regular reminders, showing your training history, displaying your stats, allowing you to interact with other users and much more!
What are the main benefits of doing Kegel exercises for women?
Kegel exercises are a game-changer for women's health, offering a wide range of benefits that can significantly improve your quality of life. Let's dive into the key advantages of incorporating these pelvic floor core exercises into your routine.
Improved Bladder Control
One of the primary benefits of Kegel exercises for women is enhanced bladder control. By strengthening your pelvic floor muscles, you can reduce or even eliminate stress incontinence - those embarrassing leaks that happen when you laugh, sneeze, or exercise. Regular Kegels can help you see improvements in just a few weeks to a few months.
Enhanced Sexual Health
Kegel exercises can work wonders for your intimate life. Stronger pelvic floor muscles can lead to increased sensitivity during intercourse and more intense orgasms.
Support During Pregnancy and Beyond
Pregnancy and childbirth can take a toll on your pelvic floor. Kegels can help prepare your body for the challenges of pregnancy and aid in postpartum recovery. These exercises are particularly beneficial for women who have experienced childbirth.
Prevention of Pelvic Organ Prolapse
Regular Kegel exercises can help prevent and manage pelvic organ prolapse, a condition where pelvic organs sag or shift out of place. Strengthening your pelvic floor can help support these organs and maintain their proper position.
Better Posture and Stability
When the pelvic floor muscles (the bottom of the core) are weaker than they should be, other muscles in the core, most commonly the low back muscles (the back of the core), are required to work overtime and compensate for the lazy pelvic floor.
In other words, the back muscles are then overworked and underpaid, so to speak, and this can lead to dysfunction and pain.
Strong pelvic floor muscles contribute to better overall core strength, which can improve your posture and stability. It will also prevent overload on the low back muscles. This can lead to reduced back pain and improved balance in your daily activities.
Menopause Support
Kegel exercises can also help manage some of the uncomfortable symptoms of menopause. As hormone levels change during perimenopause and menopause, many women experience vaginal dryness and atrophy that can make intimacy uncomfortable and cause structures to shift out of alignment. Kegel exercises improve blood flow to the pelvic region which can help combat these issues and provide additional structural support.
💡 It is always best to consult with a licensed medical professional, such as a pelvic floor physical therapist, prior to initiating a pelvic floor exercise program. The reason for this is that Kegels aren’t for everyone.
How often should a woman do Kegel exercises to see the benefits?
If you're wondering how long it takes for Kegels to work, consistency is key. Most women see improvements within 6-8 weeks of regular practice.
When appropriate, Kegel exercises should ideally be incorporated into your daily routine and practiced regularly throughout the day. For example, you can do a set of Kegels while waiting in line, sitting at your desk at work or watching TV. Consistency is key, so setting reminders on your phone or calendar can help you form a habit.
To maximize results, consider using a pelvic floor exerciser like the Perifit Care+ Kegel trainer. Perifit recommends starting with 3 to 5 ten-minute sessions per week.
When to see a specialist?
If you've been diligently practicing your Kegel exercises but aren't seeing the results you hoped for, it might be time to develop a plan with a specialist. Many people do not perform Kegels properly when they first start, and they often substitute with accessory muscles, such as the adductors (inner thigh muscles) or gluteal muscles.
The best way to learn how to properly perform Kegels is with tactile digital cuing and facilitation through a licensed professional who is able to perform an internal vaginal examination.
Consulting a pelvic health physical therapist, urogynecologist, or other expert can help determine if there are any underlying issues preventing improvement. They may recommend modifying your technique, changing the intensity or frequency of exercises, or supplementing Kegels with other treatments.
Seeing a specialist early on can help optimize your routine for maximum effectiveness and catch any serious conditions that may require additional interventions. So if you're struggling after several weeks or months of consistent Kegel exercises, make an appointment with a specialist to develop a customized plan for your pelvic health goals.
So there you have it – the incredible benefits of Kegels for your lady parts! Remember, consistency is key. While you might start noticing improvements in a few weeks, stick with your pelvic floor core exercises for the best results. Not sure if you're doing them right? Consider using a pelvic floor exerciser like the Perifit Care+ Kegel trainer. Its app makes tracking your progress a breeze and turns your workouts into fun games. How long does it take for Kegels to work? With dedication and the right tools, you could be on your way to a stronger pelvic floor in no time. Your body will thank you!
Source:
- https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
