What are the Benefits of Kegel Exercise for Women?

KEGEL exercises strengthen the pelvic floor muscles, which support the uterus, bladder, and bowels. These exercises are also beneficial for women who have difficulty achieving orgasm. Kegel exercises can be done just about anywhere and anytime - while you are sitting at your desk, driving in your car, or watching a TV program.

Step 1: Find your pelvic muscles. Try to stop the run of urine while you are urinating. Do not use this as your periodic Kegel exercise routine because the performance of Kegels while urinating can have the reverse effect of weakening the pelvic muscles. Alternatively, you can push a finger inside your vagina and try to squeeze the surrounding muscles. While doing this, you should feel your vagina tighten and your pelvic floor wake upward. Next, ease your muscles and notice your pelvic floor return to the starting position. This tightening is known as the basic move of the Kegel exercise.

Step 2: Perfect your technique. Once you have identified your pelvic floor muscles, you can start the exercise. Tighten your pelvic floor muscles as defined in Step 1; hold the contraction ("tightening") for 5 seconds, then ease for 5 seconds. Work up to remain the muscles shrink for 10 seconds at a time, easing for 10 seconds in between contractions. A goal for at least three sets of 10 repetitions every day.

Step 3: Maintain focus. Focus on tightening only your pelvic floor muscles. Keep away tightening any other area of the body. Breathe normally during the exercises.

Here are some tips to deal with them.

Symptom: Lightheadedness

Cause: Body is getting high oxygen.

What to do: Be careful when getting up and changing your positions.

Symptom: a Headache

Cause: There is more oxygen in a system and less carbon monoxide.

What to do: Increase water intake, do relaxation exercises, and take painkillers.

Symptom: Irritability

Cause: Body is craving nicotine.

What to do: Walk, cut down on caffeine (found in coffee, tea, chocolate, and some sodas), relaxation exercises.

How to Do Kegel Exercise?

Choose your sexual position carefully. Certain positions make incontinence less likely. For example, the woman on top position enables the woman to control her movement and depth of penetration leading to better control of her pelvic muscles.

Discuss incontinence with your sexual partner. Although this might be embarrassing to some persons, a frank discussion can improve your self-esteem and strengthen the intimate bonds of the relationship. Take advice from your doctor.