Whats the hot buzz about kegels ?

Kegel exercises strengthen the pelvic floor muscles, which in turn then support the uterus, bladder, small intestine and rectum. Strong pelvic floor muscles help with urinary and fecal continence, sexual function, and stability of the pelvic organs. You can do Kegel exercises, also known as pelvic floor muscle training at any time. Use of a kegel ball has been practiced for over centuries because the added weight is a benefit for resistance to assist with the kegel exercise.

The Ignite Intimacy team have a range of various kegel balls that really work so be on the look-out for our new Wonderland Kitty that has 10 vibrations which helps with the exercise part but for stimulation too.

Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, being overweight, excessive straining from constipation or chronic coughing.

You might benefit from doing Kegel exercises if you:

1. Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)

2. Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)

3. Leak stool (fecal incontinence)

Kegel exercises can also be done during pregnancy or after childbirth to try to improve your symptoms.

So…….Where do I start? How do I do kegels?

First, you have to find the right muscles.

To identify your pelvic floor muscles, stop urination in midstream. Once you’ve identified your pelvic floor muscles you can then do the exercises in any position, although I would suggest lying down first.

Perfect your technique.

To do kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try it for three seconds at a time, then relax for a count of three.

Maintain your focus.

For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks and try avoid holding your breath. Instead, breathe freely during the exercises.

Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.

When should I do my Kegels?

Make Kegel exercises part of your daily routine. You can do kegel exercises discreetly just about any time in your room whether you’re sitting at your desk or relaxing on the couch.