Your fitness regime may be missing out on a set of exercises that are extremely beneficial. Rhea Dhanbhoora tells you more about Kegel exercises
Kegel exercises are pelvic floor exercises, used to strengthen your pelvic muscles. They’re necessary for those in their 40s or older, but it’s never too early to start. Madhuri Ruia, a fitness expert and the owner of InteGYM tells us, “Kegel exercises are named after Arnold Kegel. They strengthen the pelvic floor muscles in your body by repeatedly contracting and relaxing them. They correct incontinence in women as well as premature ejaculation in men. These exercises should be done regularly post the age of 40 by both men and women in addition to other training.”
What are the risks for me?
We know you’re wondering about the safety of practicing Kegel exercises. And just like any other exercise, it’s best to make sure you’re doing them correctly before you start making them a part of your routine. Ask a professional or research online if you are too shy. After you’ve learnt how to do them, you can practice them at home without worry, because, as Madhuri tells us, “They are completely safe and pose a minimal risk.” Initially they may be hard to practice but with time, it becomes easier as your muscles get stronger.
How often should I be doing them?
These exercises should be performed at least twice a day. Madhuri recommends starting slow and then going on to practice it three times a day. You should do these exercises for around five minutes each time.
How will it help me?
Kegel exercises help treat prostate pain, swelling around the area and treat problems such as premature ejaculation and urinary incontinence. They also help make your sexual experiences last longer and because the muscles are stronger, you’ll experience a higher rate of sexual satisfaction. They also tighten and strengthen pelvic muscles that have been weakened after childbirth or due to age and weight factors.
How do I do them?
Madhuri says, “To practice them, you should contract the pelvic floor muscles and hold the contraction for around five counts. Repeat the exercise five times in one go.” A lot of problems arise because you’re squeezing the wrong muscles. Also, you have to try and keep all your other muscles relaxed and don’t bear down or squeeze your thighs or back too tightly. Proper breathing is really important as well.