Kegel exercises owe their name to the gynecologist inventor of the technique, Arnold Kegel, and consist in contracting and relaxing the pelvic floor muscles to improve tone.
Theoretically rather well known, in practice they are much less so since over 70% of women do not know exactly how, when and how to do them.
To clarify the thousand doubts related to the "fitness of the intimate areas", the sexologists Manuela Farris and Roberta Rossi and the coach Alessandra Bitelli.
which close the lower part of the abdominal cavity and which serve to keep the bladder, urethra, uterus, vagina and rectum in the correct position.
Over the years, and especially after menopause, it tends to weaken.
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How are the exercises done?
The best way to start doing Kegel exercises is to imagine sitting on a marble and squeezing your pelvic muscles as if you were lifting it.
For best results you should focus only on the pelvic muscle contraction, being careful not to flex the muscles of the abdomen, thighs or buttocks.
Avoid holding your breath but instead breathe freely during the exercises. Repeat at least three sets of 10 to 15 repetitions per day.
What can those who can't do it?
If you are a beginner there are aids that can help stimulate the muscles, such as the spheres that have a weight inside them that moves and rotates with every movement of the body, also indicated for those who already know the exercises and want to increase the " intensity of effort.
Particularly sophisticated electro stimulators are also very useful, capable of perceiving the intensity of the contraction of the pelvic floor and providing a guide to exercise.
Who are they best suited to?
Besides aging, many other situations can weaken the pelvic floor muscles: pregnancy, childbirth, surgery, chronic constipation or cough, and being overweight.
For this reason, it is important for all to do Kegel exercises but even more so for women who suffer from:
- stress incontinence and lose a few drops of urine while sneezing, laughing or coughing;
- urinary urge incontinence and have a sudden strong urge to urinate just before losing a large amount of urine;
- fecal incontinence, with loss of stool.
At what age should you start making them?
You can start at any age, even from a very young age, because even if incontinence usually occurs after the age of 45, we must not forget the important impact that these exercises can have on sexuality.
In addition, it is always best to arrive prepared for menopause, when hormone levels begin to decline slowly, especially estrogen, which is responsible for the roundness and elasticity of the tissues, and you may experience some problems or changes in the vagina.
When can they be done?
To perform them you don't need to take your time on purpose as they can be done at any time without anyone noticing: sitting at the computer, watching TV or waiting for the bus.
The only important thing is to have an empty bladder.
it affects about 20% of women, one in 5 between 45-50 years of age, and overall over 400 million people in the world and about 5 in Italy.Doing the exercises correctly and consistently leads to less frequent urine leakage, within a few weeks or a few months.
Is it true that they prevent recurring urinary tract infections?
Yes. The thinning of the vaginal walls and decreased blood flow that occurs over the years can increase sensitivity and susceptibility to urinary tract infections.
During exercise, blood flow increases, so by exercising regularly, new blood vessels form in the muscles and the tissues become more fleshy.
How do they improve sex life?
Kegel exercises help you to be more aware of any contraction of the muscles surrounding the vagina, one of the causes of pain before and during intercourse. Likewise, they relax the muscles making penetration more comfortable.
They can also improve vaginal lubrication, allowing more blood to flow to the genitals, increase sexual arousal and make it easier to achieve orgasm.
They are also suggested to improve sexuality after childbirth, in case of urinary incontinence and to prevent uterine prolapse.
A positive psychological mechanism is also triggered: doing Kegels is something that the woman can manage and this helps her to feel more active in sexuality.
Kegel exercises are also part of the sex workout.
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