WHAT YOU NEED TO KNOW ABOUT KEGEL EXERCISES

kegel benefits

WHAT ARE KEGEL EXERCISES USEFUL FOR?  

Kegel exercises aim to strengthen the pelvic floor, which provides support for the uterus, small intestine, bladder, and rectum. The pelvic floor is made up of a layer of muscles and tissues, starting from the pubic bone and extending to the tailbone (coccyx). Kegel exercises are effective for both males and females.

STARTING KEGEL EXERCISES

Kegel exercises can be done pretty much anywhere and everywhere without anyone knowing which makes it doable for everyone. To begin with kegel exercises you must first learn how to isolate the pelvic floor muscles. These are the same muscles you isolate when you are trying not to urinate. practice flexing those muscles and once you have become confident with using the correct muscles you can practice isolations. Tighten the area for 5 seconds and release for 5 seconds. repeat at least 5 times.
Once you are confident with your exercises, start by doing 2-3 sets of 5 tightenings and releases. Once you have mastered it without any difficulty start bumping up the exercises to however many you are confident with.

KEGEL BALL PREP

Before you insert your kegel balls you want to make sure they’re nice and clean to prevent any bacteria from entering. Wash your kegels with a toy cleaner or warm water and an antibacterial wash. Make sure you grab a lube before inserting, a water-soluble will work better in this situation.

INSERTING KEGEL BALLS 

Either lay down or stand in a comfortable position, many women find laying down much easier but the option is yours. Slowly insert the first ball into the vagina. it is recommended that beginners use kegel balls attached to each other with a string of some sort. Continue to insert the second ball into the vagina making sure to leave the last bit of string outside the vagina for removal of the balls once you’re finished with your exercises. Now that your kegel balls are in place and comfortable you can tighten your pelvic floor muscles and go about your regular activities. Kegel balls can usually remain in place for 6 hours.

HOW TO REMOVE KEGEL BALLS

The easiest way to remove kegel balls is basically the same procedure as insertion but in reverse. Get back into your most comfortable position ( either standing or laying) apply some more lube to the vaginal opening and start to pull the balls out slowly using the string attached. Make sure to wash and dry your kegel balls before and after every use.
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