Health

What is Kegel exercise and how to do it?

The best and easiest way to get better health and fit a body is exercise. Kegel exercise strengthen the muscles of the body, as well as keep you fit and healthy. Along with this, the immunity of the body also improves.

There are many types of exercises for different parts of the body, but today we are telling you about a special type of exercise. We’re talking about Kegel exercises. Doctors generally recommend doing this exercise during pregnancy and postpartum women to improve their pelvic muscles, but you can do it anytime. In this article I will tell you in detail about the benefits of Kegel exercise and Kegel exercise method.

What is Kegel Exercise?

Kegel exercises are done to strengthen the muscles (pelvic muscles) attached to the uterus, bladder, and the lower part of the large intestine. This involves focusing on the pelvic muscles and trying to keep them constricted for a while and then released later. 

This exercise is especially recommended for men and women who have complaints like urine leakage (inability to control urination) and problems with bowel control (sudden bowel movements).

Benefits of doing Kegel exercises:-

Kegel exercises help to overcome many problems related to joints, shoulders and pelvic organs. Along with this, this exercise also proves to be helpful in relieving the tension of the muscles related to these organs.

 Apart from this, Kegel exercises are also considered beneficial to overcome weakness in pelvic muscles after obesity, pregnancy, postpartum muscle laxity and after surgery related to genital organs in women or men.

Types of Kegel Exercises:-

1. The Pelvic Tilt

This type of Kegel exercise stimulates the loosened muscles to reactivate by creating a stretch in the pelvic organs.

How to do:

  • First of all, lie down comfortably on your back by laying a yoga mat.
  • Then you have to bend your legs from the knees and then bring them a little closer to the hips.
  • Keep in mind that the toes should not stick to the hips.
  • Make sure that there is a small distance between the hips and the toes.
  • Keep both your hands by the side of your waist.
  • Now lift the hips off the ground with a slight emphasis on the knees and hips.
  • Try to stay for about 10 seconds.
  • Then come back to the resting position.
  • Repeat this process about four to five times.

2. Classic Kegel

This type of Kegel exercise also works to activate the pelvic muscles. The only difference is that it does not emphasize the lower abdomen or thighs. In this, the focus is only on the contraction of the pelvic muscles and repeating the resting position. This is the reason why pregnant women are advised to do this exercise. This exercise can be done lying down in a relaxed posture or with the help of a gym ball.

How to do:

  • Lie down in a relaxed posture by laying a yoga mat or sitting on a gym ball.
  • Keep in mind, in both these situations, the lower abdomen and thighs should not be stressed.
  • Now you have to concentrate on your pelvic muscles and contract them.
  • Hold this state of contraction for some time and then go to the resting position.
  • Repeat this process about four to five times.

3. Pelvic Push-Ups

The process of pelvic push-ups is slightly different from normal push-ups. It stresses the arms, shoulders and abs as well as the pelvic muscles. This increases the activity of the pelvic organs. Pregnant women should not do this.

How to do:

  • Laying on a yoga mat, get into the position of push-ups.
  • The weight of your whole body will be on the palms and toes.Then the left leg has to be raised.
  • Now keeping the same posture, bend the elbows slightly and come down.
  • Keep in mind that while doing this, the feet should not come on the ground.
  • Do this process of push-ups keeping the leg up and repeat 10 times.
  • After that come to the starting position.
  • Now raise your right leg as before and then repeat the process of push-ups 10 times.

4. Shoulder Bridge

This type of exercise helps you tighten your pelvic muscles as well as your lower abdominal muscles.

How to do:

  • Lie down on your back.
  • Now bend your knees and bring the toes a little closer to the hips.
  • In such a situation, keep in mind that proper distance should be maintained between the toes and the hips.
  • Also, keep some distance between both the toes.
  • Place both your hands on the ground beside your waist.
  • Now raise your hips and waist with the help of palms and toes.
  • After this, straighten the left leg and lift it upwards.
  • After that again bring the leg back down.
  • Repeat this process about 10 times.
  • After that do the same process with the right leg.

5. Side Leg Lying Lift

This type of exercise helps strengthen your pelvic muscles as well as the thigh muscles.

How to do:

  • To do this type of exercise, lie on your left side on a yoga mat.
  • Place your right hand on the hips and lift the right leg upwards.
  • Now slowly bring the leg back down.
  • Repeat this process about 10 times.
  • Now change the side and repeat this process with the left leg.

 

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