If you re looking to strengthen your pelvic floor muscles you may be wondering how many minutes of Kegel exercises you should be doing each day In this article we ll discuss the recommended amount of time you should spend on Kegels how to do them and some tips to help you get the most out of your Kegel routine .
If you're looking to strengthen your pelvic floor muscles, you may be wondering how many minutes of Kegel exercises you should be doing each day. In this article, we'll discuss the recommended amount of time you should spend on Kegels, how to do them, and some tips to help you get the most out of your Kegel routine.
Table of Contents
- How to Do Kegel Exercises
- How Long Should You Do Kegels?
- Tips for Doing Kegel Exercises
- Kegel Exercises FAQ
- Pros and Cons of Kegel Exercises
How to Do Kegel Exercises
Kegel exercises are simple exercises that involve contracting and relaxing your pelvic floor muscles. To do Kegels:
- Find your pelvic floor muscles by stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
- Sit, stand, or lie down with your legs slightly apart.
- Tighten your pelvic floor muscles and hold for 3-5 seconds.
- Relax your muscles for 3-5 seconds.
- Repeat these steps 10-15 times, three times a day.
With practice, you can gradually increase the length of time you hold the contraction and the number of contractions you do each day.
How Long Should You Do Kegels?
The amount of time you should spend on Kegel exercises each day depends on your individual needs and goals. In general, 10-15 repetitions of Kegels, three times a day, is a good starting point.
If you're new to Kegels, start with shorter holds and fewer repetitions and gradually work your way up. Aim to gradually build up to holding each contraction for 10 seconds and doing 30-40 repetitions per day.
Be patient, as it can take several weeks of consistent practice to see improvements in pelvic floor strength.
Tips for Doing Kegel Exercises
Here are some tips to help you get the most out of your Kegel exercises:
- Make Kegels a part of your daily routine. Try doing them at the same time every day, such as during your morning routine.
- Don't hold your breath while doing Kegels. Breathe normally throughout the exercise.
- Focus on contracting only your pelvic floor muscles, not your abdominal or thigh muscles.
- Don't overdo it. Start with a few repetitions and gradually work your way up to avoid muscle fatigue.
Kegel Exercises FAQ
Can men do Kegel exercises?
Yes, men can do Kegel exercises to improve bladder control and sexual function.
Do Kegel exercises really work?
Yes, Kegel exercises have been shown to be effective in improving pelvic floor muscle strength and reducing urinary incontinence in both men and women.
How long does it take to see results from Kegel exercises?
It can take several weeks of consistent practice to see improvements in pelvic floor strength.
Pros and Cons of Kegel Exercises
Pros
- Kegels can improve bladder control and reduce urinary incontinence.
- Kegels can improve sexual function in both men and women.
- Kegels can be done anywhere and at any time, without any equipment.
Cons
- It can take several weeks of consistent practice to see results.
- Overdoing Kegels can cause muscle fatigue and discomfort.
- Kegels may not be effective for everyone with pelvic floor issues.
In conclusion, if you're looking to improve your pelvic floor strength, Kegel exercises can be a great place to start. Start with 10-15 repetitions, three times a day, and gradually work your way up to longer holds and more repetitions. Be patient and consistent, and you may see improvements in your bladder control and sexual function over time.
