Kegel exercises help in making the muscles in the uterus and bladder stronger than it is. The men and women who go through the bladder problem can get relieved because of the kegel exercises. Kegel exercise is very easy and can be done while sitting or lying down. It helps in making the lower part of the body stronger and tighter, which fake gel exercises help in making the muscles in the uterus and bladder stronger than it is. other help in avoiding diseases and problems.
Procedure to do kegel exercise :
Kegel exercise is very simple. You have to start by sitting on the toilet and trying to urinate and once the urine starts coming, try to hold the muscle tightly and control. When you feel a muscle inside your vagina lift, then that is when you have done one kegel. After doing one kegel, slowly relax your muscles and then start it all over again. Do the same exercise 10 times in a row, and it will be one complete set. It is easy to do this exercise anything as you can do it while watching tv, sitting, or brushing your teeth but don’t always perform it while controlling the urine because that can cause other problems too.
Here are some kegel exercises that you can do to get a stronger lower body muscle:
The fast and slow twitch muscles: There are two types of kegel exercises which are slow-twitch and fast-twitch. There are certain things that you should remember while performing these exercises like you shouldn’t bring your knees together and always contract your buttocks in separate directions.
Let’s talk about the slow-twitch kegel exercise:
While performing the slow-twitch kegel exercise, you have to remember to pull up the muscles over the rectum and make sure that the buttocks muscles are not contracting together. Then you need to pull the vagina muscles together so that the urine flow stops for a while. While doing this, you need to control the urine flow for 4-5 seconds and then release it slowly. Start doing this exercise every day for 5-6 times every day and keep increasing the seconds gradually. The slow-twitch exercise helps in slowly helping the lower body muscles to form.
The fast-twitch kegel exercise:
To perform the fast twitch kegel exercise, you have to repeat the same step and pull up the muscles over the rectum while taking care that the buttocks muscles are not contracting together. Then slowly draw up the pelvic floor muscles and contract it for 1-2 seconds. Hold it for some seconds and then lose it slowly. You can perform this exercise 3-4 times a day and relax slowly.
Performing kegel exercises helps a person in knowing their pelvic organs in a better way and having control over them. It is effortless to find the organs and flow of these muscles. You have to make sure to do this exercise a few times every day and then relax slowly to make the muscles stronger. These exercises will help in tightening the muscles and having control over them.