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Do the Kegel - exercise instructions for women
Regular Kegel exercises will strengthen your pelvic floor improving
sexual response and orgasm quality and reducing the risk of incontinence
or prolapse. Many of us have never particularly noticed our pelvic
floor muscles so the first thing to do is to locate them! If you
are confident that you can isolate the pelvic floor muscles correctly
then we suggest that you establish your
kegel-ability (or current level of pelvic fitness) and then
head straight to the exercise routines.
First find your pelvic floor muscles
Before you can start exercising you need to actually find the muscles
in question. The easiest way to do this by stopping your flow of
urine next time you go to the toilet. The muscles you use to do
this are your pelvic floor or pubococcygeus muscles. Another way
to find them is to imagine that you are sitting on a marble and
want to pick up the marble with your vagina. Imagine "sucking"
the marble into your vagina! If this is the first time that you
are exploring these muscles it may take a while to identify and
isolate them. Take your time. It's worth it. Once you can identify
the muscles then you are ready to to "Do the Kegel".
Kegel by squeezing "up" and "in"
"Find the muscles you'd locate
when you don't want to urinate
and squeeze, squeeze, squeeze"
Try not to squeeze your buttocks or abdomen. You are attempting
to "draw in" and "lift up" the vaginal and rectal/anal
sphincter muscles. Check out our video
demonstration by Victoria Vulva. Some women will be very weak
in this area and just doing this feel challenging. Don't worry -
wherever you are is totally fine! Your capacity will only get better
Establish your current kegel-ability
Establish your current kegel-ability by squeezing the muscles as
tight as you can for a couple of seconds and then relaxing. Keep
going (if you can) and count how many kegels you can comfortably
do in a row. This is your base level. You can use it to measure
your progress if you like. If you only managed a few kegels then
that is how many you should try to do each time you practice.
Now play the song and Kegel along
Once you have established your current kegel-ability, decide how
many times you want to practice during the day. One is fine, three
is great, more is fantastic! Each time you practice just select
the song in your player and Kegel along to the chorus for as many
Kegel's as you can manage. See our
suggested exercise routines to use with the song. You'll soon
find you are getting further. Once you can manage all the chorus
you can start in on the verses.
Two types of Kegels
For optimal pelvic floor health you need to practice two types
of kegel exercises. This is because there are actually two different
types of muscle fibre in the pelvic floor.
Fast kegels(the ones we have been doing so far) improve how quickly
your pelvic floor tightens when you cough or sneeze. They work on
what's know as the Type II or fast twitch muscle fibers.
Slow kegel exercises will strengthen your muscles and improve the
length of time you can consciously hold them. They build up and
maintain the general level of muscle support in this area. Slow
kegels help to avoid or reduce prolapse of any of the organs that
the pelvic floor supports. Slow kegels are working on the Type I
or slow twitch muscle fibers.
Slow Kegel exercises
To do a slow kegel, slowly and gently squeeze your pelvic floor.
Hold it for a count of 5 seconds and then relax. When you can, increase
the hold to 10 seconds. Don’t be tempted to squeeze too hard
or you will be using the wrong muscle fibers. This exercise is about
There is an opportunity for a slow kegel at the
end of each chorus in the song, on the "squeeze,
squeeze, squeeze". Try and hold until "and
relax". You have to hold for longer on the second chorus!
More on the routines to use with