Kegel exercises- Tips, Benefits, Side effects- Get Fitness First

What are Kegel Exercise and how are they done?

Kegel Exercise is simple and it can prevent urinary incontinence or other pelvic floor problems. Kegel exercise is so effective in pelvic problems.

The pelvic floor is actually a series of muscles and tissues that make a sling, or hammock under your pelvis. This sling gives place to your organs. A weak pelvic floor can give rise to issues such as the inability to control your bowel or bladder.

Here are some effective tips and a right step-by-step guide to kegel exercise.

Found the right Muscle- It so easy to find your pelvic floor muscle, To identify the muscles of your pelvic floor, stop urinating in between. Once you identify your pelvic floor muscles, you can exercise in any situation, although you may find it easy to lie down first.

How to Stay Focused- For effective results, only focus on tightening your pelvic floor muscles. Do not flex muscles in your stomach, thighs or buttocks. Hold your breath away. Instead, breathe freely during practice.

Right technique- To make kegels, imagine that you are sitting on the marble and tighten your pelvic muscles as if you are picking up the marble. Try it for three seconds at a time, then rest for counting three.

For a Day

Number of times	Number of Sets	Number of Reps
3 times	3 sets	10-12 reps

Benefits of Kegel Exercise- Based on the health benefits I get from Kegel exercises, it is safe to say that they want to live a healthy lifestyle for anyone. With regular practice, within a few weeks, Kegel exercises can improve prostate health, bladder health, and help pregnant women during labor.

Now that you have identified the proper muscles, now you can start exercising. The beauty of Kegel exercises is that they can know anywhere, anytime, without any reason that you are doing them.

If you are making a start, then it is recommended that you start by lying down, although you can practice in any situation. Practice your technique, First of all, tighten your pelvic floor muscles and stop it for at least five seconds, and then rest for five minutes.

The best thing is there is no particular time to do that exercise, you start any time and anywhere.

A recent study on the positive effects of Kegel exercises in women found that it could be an excellent surgical alternative to treating bladder problems. Exercising Kegel on daily basis can increase bladder training for women. It can also improve pelvic floor muscles for proper urine flow.

On an end note, Kegel exercises can also treat the UI in healthy and cancer-affected men. Men with prostate cancer often fall prey to UI. Therefore, the increase in Kegel exercises can reduce urine stress and improve prostate health.

Can Reduce Fecal Incontinence- Unusual bowel control can cause many problems, including constipation, irregular stool disorders, and involuntary urination. There are many factors that give rise to abnormal bowel control or dysentery, environmental or genetic factors such as stool incontinence.

The solution is to include healthy foods while doing their daily dose of Kegel exercises. Jump straight into surgical treatment for fecal incontinence is not the right choice. Trying more natural remedies to control pelvic muscles is considered as a healthy alternative for most people.

Kegel Exercises Is An Effective Way To Treat Constipation- We are often associated with constipation with unhealthy eating habits. But this does not always happen for some constipation patients. According to a recent study, Kegel exercise is a great idea for people suffering from recurring or chronic constipation.

While focusing on the pelvic floor muscles, some physical exercises can also be treated with bowel problems. This can improve digestive health and you can treat any type of bowel embarrassment and discomfort yourself.

In addition, Kegel exercises also target the stool and stool stability path. Both these factors also have a hand to affect constipation.

Kegel Exercises side effects 

Kegel exercises are controlled muscle contractions that are designed to strengthen the muscles between the bones in your pelvis.

Men usually practice these to combat the effects of urine leak or urinary incontinence. If you practice Kegel inappropriately, you will not get inconsistent profits of your activity. If you do Kegel many times, you can trigger side effects that can worsen your urinary problems.

Thanks for reading, try it you can get the best results. Physical exercise is good for our health, keep healthy and fit, I will provide you the best health and fitness tips.