October 24, 2024, 2:54 pm | Read time: 5 minutes
“Kegel exercises” – a term that many people can’t imagine at first. But once you or someone you know has had children, it is suddenly often talked about. FITBOOK explains what it’s all about and gives examples of simple Kegel exercises that both women and men should do.
The so-called Kegel exercises train the muscles of the pelvic floor. This is a muscle plate that lies in the lower abdomen and closes off the organs from below. Targeted pelvic floor training has many benefits – and not just for women! Men also benefit from Kegel exercises. Read on to find out the benefits of the exercises and how to do them.
Overview
What are Kegel exercises, and where do they get their name?
Kegel exercises owe their name to the American gynecologist Dr. Arnold Kegel († 1981). In his research, he was mainly concerned with pregnant women or women who had just given birth and were looking for a way to remedy incontinence after childbirth without surgical intervention. He discovered the effectiveness of pelvic floor exercises and conducted several studies on this topic, the most important of which probably dates back to 1948..1 In English-speaking countries, the exercises are primarily known as “Kegel exercises,” while in Germany, they are also known as pelvic floor exercises.
The aim is to tighten the pelvic floor specifically with special exercises. In order to better understand and implement the exercises, it is first necessary to clarify where exactly the floor of the abdominal and pelvic cavity is located in the body.
Location and function of the pelvic floor
It is, therefore, important to take a closer look at the abdominal cavity. Anyone who has ever wondered why organs don’t simply change position in the body will quickly come across two muscle layers that run horizontally in the torso. These are the diaphragm, which causes hiccups when tense, and the pelvic floor. The diaphragm runs between the lower costal arches and holds the lungs in place. The pelvic floor – as the name suggests – runs between the pelvic bones.
The pelvic floor is positioned precisely so that important organs such as the bowel, bladder, and uterus are located above it, and the anus, urinary outlet, and vagina are below. As a result, the muscle layer prevents the organs from sagging and helps to maintain control over bodily functions. Conversely, however, this also means that an untrained or strained pelvic floor cannot do this job. Problems such as incontinence can then occur – and sex may no longer feel as good. Pregnancy and (not only associated) weight gain are major challenges for the pelvic floor. Kegel exercises are, therefore, ideal for strengthening the pelvic floor beforehand. And this can definitely not harm the feeling during sex – on the contrary!
Are Kegel exercises only suitable for women?
Even though pregnancy is a woman’s concern, Kegel exercises are also suitable for men. This is because both sexes benefit from an improved sex life through regular pelvic floor training. Pain in the lower back can also be improved by strong pelvic floor muscles, and incontinence can be prevented.
Kegel exercises have an additional benefit for men in particular: pelvic floor training can counteract erectile dysfunction..2
How do I find my pelvic floor muscles?
First of all, you don’t need anything other than body awareness to train. The first step is to find your pelvic floor. The easiest way to do this is the next time you go to the toilet: the muscles that are tensed, for example, to interrupt the flow of urine or to avoid farting in inappropriate situations, are exactly the ones that need to be strengthened.
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2 Simple Kegel exercises – no equipment required
All Kegel exercises presented here can be performed lying down, sitting, or standing. The best results are achieved by exercising for around 15 minutes a day. If you get the hang of it, you can even integrate the exercises into your everyday life at some point, for example, when waiting in line at the supermarket checkout or on public transport. There’s nothing to see with these exercises.
- Maintain tension
Try to tense your pelvic floor muscles – not your buttocks – and imagine them moving slightly inwards. First, hold the tension for three seconds, then slowly increase it to ten seconds. Repeat the exercise ten times; don’t forget to breathe. - Tense briefly several times
This exercise also involves tensing the pelvic floor but contracting it briefly and firmly several times. It is recommended to start with a few times and then increase to up to ten tensions per exercise.
You can intensify your pelvic floor training with vaginal balls, also known as Kegel balls or love balls. Women must carefully insert the love balls into the vagina – and move. This causes the metal core to begin to vibrate, which practically forces the muscles to work: the rotation must be absorbed, and the balls must be held in the abdomen at the same time.
By the way, these training aids are now available to buy in drugstores and can, of course, also be ordered from various online stores.