The Art of Kegel - Tools For Success...

I once had a co-worker of mine ask me to show her how a Kegel is done. That was followed by me giggling at her, then ((verbally)) instructing her how to do it. Needless to say, she has a two-month old baby now. While I can't take all the credit for that - I can bet my bottom dollar those quick lessons played a role in the act, lol.

 I can thank my Mom for this one. All through Junior High school I'd read her Kama Sutra books and study the moves. I was intrigued by it then, and I'm fascinated by it now... 


What is a Kegel, you may ask.


A Kegel is an exercise of the pelvic floor muscles that control bladder, bowel and vaginal muscles. Regular exercise of these muscles improve continence, regularity and vaginal elasticity. I don't think I really have to elaborate on that last part - but I can guarantee you, it works. 

Why Kegel exercises matter

Female pelvic floor muscles

Many factors can weaken your pelvic floor muscles, from pregnancy and childbirth to aging and being overweight. This may allow your pelvic organs to descend and bulge into your vagina — a condition known as pelvic organ prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine. Pelvic organ prolapse isn't inevitable, however. Kegel exercises can help delay or even prevent pelvic organ prolapse and the related symptoms.

How do I perform a Kegel?


In order to practice the move, you first must locate your pelvic floor muscles. The best way I can tell you how to find them is to, well - pee. Sit on the toilet and let a stream of pee flow. Then - stop. Force yourself to stop the stream, and you will feel the muscles contract. Release the stream and the muscles will loosen. Try this three or four more times to get the hang of it. Then (preferably on an empty bladder), practice contracting your muscles while sitting on a chair, or walking. Eventually you'll be able to do this with ease, and you can begin mastering the art. Now, that's my suggestion - but Mayo Clinic has a bit of a different approach. Kind of more fun if you ask me...


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• Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you've got the basic move. Don't make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
• Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
• Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
• Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV. " 

Now, there are more, ehem, practical uses for this exercise - one which I'll have to make a special "Adult" post for at a later time. I think you can figure it out, though. I think this exercise should be a part of a revolution that I'd call - "No Slackness" ((giggle)) 


Here's a quick video tutorial - enjoy...