Kegel exercises have become a collective name for training the pelvic floor muscles to prevent incontinence, to prepare your body for an upcoming birth, to recover after a birth or to increase a woman's sexual pleasure. The exercises were originally intended to prevent incontinence, but have become particularly popular because they make it easier and more intense for women to experience an orgasm.
There are various products available that can be used to train the pelvic floor muscles. It is also possible to do some exercises that do not require any aids. The regular Kegel exercises can be performed anywhere and at any time.
If you don't know exactly which muscles are involved, you can easily discover this by, for example, trying to hold in your urine for a few seconds while urinating. The muscles you use for this are the muscles you need to train. Another way is to insert a finger into your vagina and feel when the muscles tighten around your finger.
Contract your muscles that you normally use to hold your pee. Hold this for 6 seconds. Then relax the muscles of the pelvic floor for 6 seconds and then tense them again for 6 seconds. Repeat this a total of 10-20 times, every day, for 6-8 weeks.
This is a quick variation on the first. Tighten and relax your pelvic floor muscles in quick succession and try to do this as often as possible within one minute.
Relaxing the pelvic floor muscles is perhaps just as important as tensing the muscles. Therefore, always feel beforehand and finally whether you can also relax your pelvic floor. There are also women who cannot relax the pelvic floor properly and this is experienced as if there is too little strength in the pelvic floor, by training the complaints can then increase instead of decreasing. If you are unsure whether you are training the right muscles or if you experience (more) urine loss due to training, always consult a registered pelvic floor physiotherapist.
In our shop you will find a number of tools that can be used to train and strengthen your pelvic floor muscles. These products have been formulated in collaboration with recognized pelvic floor physiotherapists.