There is no exercise as cost-effective as Kegel exercises. They can always be easily done anywhere, and the health benefits are significant. However, even easy exercises can be ineffective if not performed correctly.

 

Kegel exercises help strengthen the pelvic floor muscles. The pelvic floor muscles support the bladder and uterus in women, and the bladder and prostate in men. When these muscles weaken, it can lead to urinary incontinence, bladder infections, and other urinary system disorders, and sexual function may decline.

Frequent constipation, difficulty holding in gas, excessively frequent urge to urinate, feeling of incomplete bladder emptying, or leakage of gas or urine when sneezing—all these symptoms indicate weakened pelvic floor muscles, and Kegel exercises are necessary.

The exercise method is simple.

 

Imagine inserting a straw into the anus, and then gently sucking water through the straw, tightening the anus as if you are drawing water in.

 

There is no need to strain your face until it turns red or to move your body.

 

Repeat the process of contracting the anus for 5 seconds, then relaxing for 5 seconds.

 

If it's difficult to get a grasp, refer to the feeling of straining when holding back urine or stool.

 

Kegel exercises are most effective when done frequently and consistently. Doing about 100 repetitions a day can help strengthen the pelvic floor muscles. They are beneficial for treating female urinary incontinence, enhancing orgasm, preventing premature ejaculation in men, improving erectile function, and supporting overall health and sexual activity. As you become accustomed to Kegel exercises, gradually increase the intensity and number of repetitions. For example, extend the time you hold the contraction from 5 seconds to 10 seconds.

 

Meanwhile, people who are doing Kegel exercises for the first time may unintentionally tense their lower abdomen, hips, and thigh muscles. This not only prevents the pelvic floor muscles from strengthening properly but can also cause excessive intra-abdominal pressure, potentially worsening conditions like urinary incontinence. It is important to relax the muscles of the abdomen, hips, and legs and focus solely on contracting the muscles around the anus.

 

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Did you know that Kegel exercises are also good for dieting?

It's an exercise that can be done intermittently.

They say it is more effective.

 

At first, write impressions...

No one even knows that I am gradually exercising.