Seeing as everyone has joined the fitness bandwagon, there’s one more exercise you shouldn’t overlook: Kegel exercises. Kegel exercises are the rhythmic clenching and unclenching of the pubococcygeus (PC) muscles.
Daily kegel exercises strengthen the muscles of the pelvic floor, the muscles that control the flow of urine and hold the pelvic organs in place.
According to webMD, doctors prescribe kegel exercises to help with the following:
- Stress incontinence (unintentional peeing prompted by a physical movement like sneezing or heavy lifting, that put stress on the bladder.
- Urge incontinence in men, a need to urinate that is so strong that you cannot reach the toilet in time.
- Pelvic floor weakness due to childbirth. During pregnancy and delivery, the pelvic floor can become stretched and weakened, commonly causing urine control problems for months to years after childbirth. A weakened pelvic floor can also allow one or more pelvic organs to sag (uterine prolapse ). If you are pregnant, start doing daily Kegels and continue them after having your baby.
Now it’s not all seriousness, there’s a fun side to it. Your PC muscles are also responsible for your contractions during sex. Doing these exercises can enhance your sex life by improving muscle strength, allowing you to have a tighter grip. Sure there’s the option of vaginal rejuvenation but why go through all that when all you need to do is this:
This is an exercise regiment you can fit into your daily routine and no one will know what you’re up to. While seated at your desk at work, clench the muscles you usually do when you need to pee, but can’t. Try not to contract your abs, thighs or butt.
Squeeze for 35 seconds then release for 5 seconds, and do this 10 times at least 3-4 times a day. Now you need to do this everyday to ensure that you start feeling results.
Something you can add to your workout are kegel balls (ben wa balls). It’s like weight lifting/muscle toning for your PC muscle. There are various kinds you can find online (if you know any local shops that have them, clue me in). Watch the video below for a little more info.
Go ahead and give this a try, believe me you’ll notice the difference.