Kegel exercises are one of the easiest and most efficient ways to prevent and control incontinence. Regardless of the cause of the incontinence or the age of the person experiencing it, Kegels can often make a difference in the frequency of incontinence and the overall quality of life. These simple exercises work by strengthening the pelvic floor muscles, the muscles that support the bladder and help control the urethra. When these muscles weaken, whether due to age, childbirth, or some other reason, the result is a higher likelihood of accidental leaks.
You can do Kegel exercises by contracting the muscles you would use to stop the flow of urine. Pull in and squeeze these muscles, hold for a count of 10, then rest for another count of 10. Repeat 10 times, and try to perform three or four sets of these throughout the day. Just as other muscles such as biceps take time to grow and strengthen, so do the pelvic floor muscles; you should see some results within three to six weeks.
Benefits of Kegel Exercises
One of the best things about Kegels, besides their effectiveness, is the fact that you can do them anywhere, anytime. Try doing them in your car at stop lights, watching TV, or sitting at your desk. You need no equipment at all, making them completely free. Women can use weighted cones if they or their doctors think it will help, but this isn’t necessary. Anyone of any age or gender can benefit from Kegel exercises. Finally, Kegels don't only help with incontinence – they can also improve your sex life by causing the pelvic floor muscles to contract more powerfully during orgasm.
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