Kegel exercise is a boon for women, do only 5 minutes daily

The pelvic floor is actually a group of muscles and tissues that form a sling at the bottom of our pelvis. This sling keeps our organs in place. However, a weak pelvic floor can reduce the ability to control the bowels or bladder, causing urine to leak when sneezing, laughing, or coughing. In this case Kegel exercise can help you. It is especially beneficial for women.
Today we are telling you about the benefits and methods of doing Kegel exercises. This information is given by the founder of Akshar Yoga Center, Yoga and Spiritual Guru Himalaya Siddha Akshar.
Expert Says, “Kegel exercises are a simple clench-and-release technique that we can do to strengthen our pelvic floor muscles. Pelvic is the part between our vagina and hips, which supports our reproductive organs.
kegel exercise method
Empty your bladder before doing Kegel exercises.
Find a quiet place to sit or lie down before exercising.
As you practice, you will find that you can do this exercise anywhere.
When you do the exercise for the first time, tense your pelvic floor muscles to the count of three.
Then rest till the count of three.
Do this ten times.
Continue the exercise in such a way that we can work the muscles till the count of 10.
We should aim to do three sets of 10 reps each day.
benefits of kegel exercises for women
Several factors such as pregnancy, delivery, ageing, weight gain, etc. weaken the pelvic floor in women. Pelvic floor muscles support the bladder, uterus and intestines. Women can benefit from Kegel exercises.
When the muscles are weak, the pelvic organs can go down into the woman’s vagina. Apart from being extremely uncomfortable, it can also lead to urinary incontinence.
Whether the delivery is cesarean or normal, pregnancy weakens the muscles of the pelvic floor. This weakness can increase with vaginal delivery, which can result in tearing of the muscles. The good news is that these muscles, like any other muscle, can get better and stronger with the help of Kegel exercises.
Women can start strengthening pelvic floor muscles before becoming pregnant and can continue to strengthen them during pregnancy by doing kegel exercises. But, don’t do it if you feel contractions in the uterus.
Stretching of the abdominal muscles during pregnancy can weaken our core. Pregnancy can cause lower back pain. But Kegel exercises can help you.
In addition, women are unable to take care of themselves after work and taking care of children, which leads to weight gain. Regular exercise can reduce some of the effects and help you get back in shape after delivery.
You can also keep yourself fit by doing this exercise for some time daily. If you also want information related to fitness, then tell us in the comment box below the article. If you liked this story, do share it. Stay connected to Harzindagi to read more such stories.