Incorporating kegel exercises into your daily routine can significantly benefit your overall health and well-being. These simple exercises, focusing on the pelvic muscles, can be easily performed by anyone, anywhere.

Fitness instructor Rajan Munikar from I Fit Nepal emphasises the importance of kegel exercises for good health. Here, he gives us clear, step-by-step instructions for performing Kegel exercises at home.

The basics

Kegel exercises are highly beneficial workouts that, unfortunately, remain unfamiliar to many. Proper guidance is crucial to ensure that this exercise is performed correctly, as incorrect execution can lead to adverse effects on the body. Kegel exercises strengthen the reproductive muscles by contracting and relaxing the muscles that support the bladder and other pelvic organs.

For individuals with poor physical health, it is recommended that kegel exercises be performed regularly and preferably more than once. These exercises are particularly useful for those who experience incontinence—lack of voluntary control over urination or defecation—in their pelvic region.

Its benefits

By increasing the tone and strength of the pelvic floor muscles, kegel exercises can facilitate improved bladder control. The benefits of improving pelvic health extend far beyond these two areas, as a strong pelvic floor can help to promote better overall body function.

Incorporating a daily practice of Kegel exercises into your routine can help to strengthen the pelvic floor, which in turn can lead to a reduction in urine incontinence and a decrease in the frequency of leaks. This is particularly beneficial for women who have experienced pregnancy or childbirth, as both can directly weaken the pelvic floor muscles.

Pelvic organ prolapse can be averted by strengthening the pelvic floor muscles that support the organs. This condition occurs when the pelvic organs descend into the vaginal canal due to muscle weakness. Kegel exercises are an effective means of preventing and reducing the severity of this disease.

Because pregnancy and childbirth place significant stress on the pelvic floor muscles, kegel exercises are particularly advantageous for women during and after pregnancy. The exercises can help to restore muscle strength and prevent complications such as urinary incontinence. Completing kegel exercises throughout and after pregnancy is highly recommended for optimal recovery.

The process

Performing Kegel exercises is simple and can easily fit into your daily routine, taking just a few minutes. Before you begin, identify your pelvic floor muscle by stopping the flow of urine and feeling for a distinct sensation.

Make sure your bladder is empty before you start. Tightening your pelvic floor muscles can cause problems. To do the exercise, contract the muscle by squeezing or drawing it upward and inward. Imagine trying to stop urine flow or prevent gas passage. Avoid tightening your abdomen, buttocks, or thighs. Concentrate only on the pelvic floor muscle.

Once you have contracted the pelvic floor muscles, you need to hold the contraction for a few seconds, then release and rest for a few seconds. Repeat the cycle several times. Gradually increase the duration and repetition. Consistency is essential to see results.

Unmasking the myths

Kegel exercises are often misunderstood, with some thinking they’re only for women. However, both men and women can benefit from them. Men should do Kegel exercises regularly but not excessively. They can be done anytime and anywhere, as they only involve contracting and relaxing the muscles in the pelvic region. These exercises improve bladder control and pelvic health.