subject: The Kegel Exercises For Ladies [print this page] In case there's urinal flow inconsistencies noticed in women of age over 40 years old, Kegel exercises for women are must. Being named after the doctor who introduced these exercises for the first time, Kegel exercises help to strengthen the pelvic muscles. The pelvic muscles hold all the pelvic organs along with the pelvic bone and are often loosened due to several factors. Lower amount of hormone is produced by the body after a certain age due to the production of lower amount of estrogen. So it is up to the woman how she can manage to keep up with these physical changes without affecting herself badly.
When doing Kegel exercises for women, always keep in mind that these exercises are not to be done for long durations. With a dedicated effort, doing these exercises for 5 min in the morning and 5 min in the evening can bring about a noticeable change within a few weeks. Initially you can start off in a posture you are comfortable in and later on you can switch to the most suitable posture for yourself. Many women do these exercises by sitting down.
In case you are wondering to know how to do Kegel exercises for women, then remember that it is quite simple and you don't need a rocket scientist to guide you to do these exercises. The first step is to contract the pelvic muscles whether you are sitting or standing. Once you are adept at doing that, you should focus on contracting muscles around the vagina. Just to make it easier for you to understand, try to remember the days you would go on long drives. Remember how you would have controlled your strong urge to pee which would occasionally strike at the wrong time. The muscles you used back then are the muscles you must focus on now.
That said, you have to regulate the amount of counts you hold and release those muscles at. You can start at four counts, and gradually you can increase it to eight counts. After contracting your muscles, count up to four and then relax. Take a break for 1-2 sec and do it again. It becomes quite easier, once you start following a routine. When you are able to do the exercises with ease, start changing the count and routine. In case you did it with 4 counts in the morning after getting up and at night before going to bed, then change the count to 8 before and after starting your work.
Kegel exercises for women, when done correctly can have a lot of effect and help women of all ages who suffer from problems of the bladder and urine flow. Though most women are told to do it at any time and at any place, it helps if you do it by following a routine. If you notice a change in your problems, you can decrease the frequency of the exercise and if not, you must be ready to increase it to see better results.
