(Or, more likely, the next time you click an article like this one.)
And, hey, thats not your fault.
In fact, almost everyone can benefit from making them part of their daily fitness routine.
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What are Kegel exercises?
So, what is a Kegel exercise, exactly?
Quite simply, a Kegel is a contraction of the pelvic floor muscles.
What do Kegel exercises do?
When done correctly and consistently, Kegel exercises canstrengthen your pelvic floor muscles, which have four primary functions.
Theres also a sexual function.
Some of the pelvic floor muscles go into a rhythmic contraction when you climax, Fife explains.
People may have a weak pelvic floor for various reasons, like pregnancy and childbirth.
A weakening of these muscles is also a common part of aging.
Weak pelvic floor muscles present just like any other muscle weakness in your body, Fife explains.
Typically, the muscles will either lack strength, endurance, or both.
Symptoms of a prolapse range from uncomfortable pressure in the pelvic area to leakage of urine.
In these cases, a pelvic floor physical therapy can actually help you learn how to un-Kegel.
How do you know if you are doing Kegels correctly?
The easiest way to identify them is to stop the flow ofurinewhile youre peeing, says Dr. Ross.
Hold the contraction for three seconds then relax, allowing the flow of urine to continue, she says.
Repeat this a couple of times and youll have identified your Kegel muscles.
Another way to identify your pelvic floor muscles is by feeling inside yourvaginawhile you perform Kegel exercises.
You should feel your vagina tighten and your pelvic floor move upward.
To return to the starting position, simply relax your muscles.
You should also be able to feel those same muscles completely relax, she adds.
Dont worry if you find this tricky at firstits all about practice.
What is the best position for Kegel exercises?
Now that you know where your pelvic muscles are, how do you give them a good workout?
before you get going, empty yourbladderand get into a comfortable positionDr.
Ross suggests sitting or lying down.
Do Kegel weights tighten your vagina?
But do these Kegel ball exercises and vagina weights actually work, or are they just a marketing ploy?
Kegel weights dont directlytightenthe vagina because the vaginal tissue is a completely different throw in of tissue.
Its not muscle tissue, like the pelvic muscles are, says Fife.
For emphasis, though, this would only be a potential effect of really doing Kegels consistently and correctly!
How many Kegels should you do per day?
Aim for at least three sets of 10 to 15 repetitions a day.
Ideally, anything from 30 to 80 Kegels per day is optimum, Fife says.
However, Fife recommends varying the bang out of exercise you do.
Some of them should be done as quick flicks and others as endurance contractions, she says.
Think of it likerunninga quick flick works the fast-twitch muscle fibers, like a sprint.
Its a real quick contraction of the Kegel, like a wink of the muscles, Fife explains.
On the other hand, an endurance contraction is for slow-twitch muscle fibers, like a long run.
For this, you hold your Kegel for 5 to 10 seconds, then completely relax.
Fife recommends doing half of your Kegel exercises as quick flicks and the other half as endurance contractions.
