Sneezing, coughing and other normal functions can become embarrassing mishaps, and peeing on yourself is anything but fun.
This is just one of the many reasons that women turn to Kegels to strengthen the area “down there.” Many of us secretly do Kegel exercises in the weirdest places, like at work, while watching television with our families or even at stoplights in the car.
The question is: Do Kegels really help, and are they recommended for everyone? Or should some of us avoid them?
How Do Kegels Work?
Diving into this issue begins with understanding just what Kegels do. According to the Mayo Clinic, Kegels are performed to strengthen pelvic floor muscles. These muscles support structures like the uterus, bladder, small intestine and rectum.
Childbirth, surgery, age or even trying too hard to go to the bathroom, can weaken pelvic floor muscles. Weight gain also has an impact. This means that we must take action to strengthen them, just like any other muscle group.
This is where Kegels come into play. In short, they’re thought to help. However, we’ve got to do these exercises correctly.
Locating Pelvic Floor Muscles
To learn which muscles are pelvic floor muscles, the Mayo Clinic says to stop urinating in the middle of the process. If you can, you know which muscles you’re targeting.
Next, you’ll want to practice actually using these muscles -- and not just while urinating. You can practice these exercises anywhere. All you have to do is tighten your muscles and then hold them in this position for five seconds. After you’ve done this, you can then let them rest for five seconds.
Generally speaking, your initial goal should be to do this four or five times, one after the other. Then you’ll want to practice until you can hold the contraction for 10 seconds, with 10 seconds of relaxation between each Kegel. And you’ll want to do this three times a day.
Further, your goal should be to focus on this exercise. This means trying not to use your abs, thighs or glutes in the process. And don’t hold your breath. Make it a point to take normal or deep inhalations and exhalations.
Remember not to use the initial urination exercise as your regular way of doing these exercises. This can lead to a range of problems, like the bladder not fully emptying. Instead, do Kegels at different times.
The Mayo Clinic says that you can use a vaginal cone to help to isolate these muscles. You’ll place this contraption in your vagina and then use your muscles to keep it from falling out. And if you’re not shy, you can practice with your doctor by way of biofeedback sessions. In these sessions, your movements will be monitored and displayed with pressure sensors inserted into the vaginal or anal area.
With a little practice, you will see results, though not right away. Not only can this help with urination issues, but it also can tighten muscles during sex.
When Not to Do Kegels
That said, there are some times when you would want to use caution. According to Healthline, you should stop doing Kegels if you feel pain in your abdominal region or your back. This may be an indicator that the exercise is being performed incorrectly. This is why it can help to focus on keeping other muscles relaxed during the Kegel process.
Don’t overwork your muscles. After all, you need them to do their jobs. The last thing you want to do is sneeze and pee because your pelvic floor muscles were too tired from a secret session of way too many Kegels.
Now that we know how to do Kegels and why they help, it’s time to look at another important concept. When are Kegels not recommended?
According to Wellness Mama, there are some women who may not want to perform these exercises. Chronic tension in these muscles can cause a woman to keep tension on the muscles often. Lots of issues can arise from this condition, like painful intercourse, trouble beginning to urinate and general pain in the pelvic region. In these women, Kegels only cause frustration with few to no results.
For these women, a physical therapist focusing on women’s health is recommended. Wellness Mama says that these professionals can teach patients how to release muscles and rebalance pelvic floor length by way of other exercises that are thought to provide more benefit.
Three other options are suggested. The first is simply to increase exercise activity. Many of us have adopted a sedentary lifestyle, but when we move, our bodies gain strength.
Wellness Mama says to get creative in this process by reaching high and low for objects that you need to grab. Make it a point to lift and carry things. Just be sure to lift things correctly so that you don’t strain your back.
Get out and walk. Walking is the best way in the world to get your body moving. You can even park far away from destinations to get in some extra steps, or take the stairs instead of the elevator.
The second recommended exercise is squatting, which uses pelvic floor muscles. Plus, it engages the core and tightens the backside. Wellness Mama says that this balance of muscle use will actually balance the pelvic floor muscles as well. And don’t think that you need expensive gym equipment to do squats. You can do squats anywhere you please, with or without weights.
Third, “move like a lady.” This means getting in the groove and moving your hips. Suggested exercises are hip circles and figure eights. These are said to use many muscle groups, from the core to the pelvic floor muscles. Plus, they’ll keep your hips mobile.