{"id":13366,"date":"2020-04-29T10:00:46","date_gmt":"2020-04-29T10:00:46","guid":{"rendered":"https:\/\/www.davidghozland.com\/?p=13366"},"modified":"2026-06-17T09:03:25","modified_gmt":"2026-06-17T09:03:25","slug":"how-to-do-the-famous-kegel-exercises-at-home","status":"publish","type":"post","link":"https:\/\/intimatehealthcenter.com\/es\/how-to-do-the-famous-kegel-exercises-at-home\/","title":{"rendered":"How to Do the Famous Kegel Exercises at Home"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Kegel exercises are gaining popularity among women all over the world, and with good reason: they help <\/span><a href=\"https:\/\/intimatehealthcenter.com\/es\/4-behavioral-shifts-to-ease-urinary-incontinence\/\"><span style=\"font-weight: 400;\">reduce urinary incontinence<\/span><\/a><span style=\"font-weight: 400;\"> and also assist with other problems with pelvic floor muscles, such as sexual dissatisfaction and weak muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The nice part about doing Kegel exercises is that you can do them almost anytime, anywhere. Many women wonder how to get started with an at-home kegel exercise routine, and there\u2019s good news: it\u2019s very easy and can make a world of difference in just a short amount of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from getting <\/span><a href=\"https:\/\/intimatehealthcenter.com\/es\/cosmetic-gyn\/vaginoplasty\/\"><span style=\"font-weight: 400;\">vaginal rejuvenation procedures<\/span><\/a><span style=\"font-weight: 400;\"> done at a doctor\u2019s office, kegel exercises can truly help in the efforts of vaginal tightening.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Why Are Kegel Exercises Important?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kegel exercises are important for a variety of reasons, and they can help to relieve a wide variety of common symptoms that may be caused by several conditions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since there are a lot of different conditions that can lead to weakened pelvic floor muscles (such as childbirth, being overweight, pregnancy, chronic constipation, and surgery), it\u2019s clear how doing something as simple as kegel exercises every day can be quite helpful to women everywhere.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">What are Signs of Weak Pelvic Floor Muscles?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weak pelvic floor muscles can present themselves in a lot of different ways, although some of them are more common. A few obvious signs of weakened pelvic floor muscles include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Leaking urine when sneezing, coughing, or laughing<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Leaking urine when the bladder starts to get full<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Leaking stool<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kegel exercises are ideal to be practiced after childbirth to help aid in the recovery process, as well.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How to Do Kegel Exercises<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kegel exercises should be practiced daily. Take into consideration the following steps to practicing kegel exercises, and try to practice them each and every day for the best results.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Locate your pelvic floor muscles.<span style=\"font-weight: 400;\"> If you aren\u2019t sure where your pelvic floor muscles are, try stopping urinating in the middle, and you will locate your pelvic floor muscles. Once you are able to do this, you can practice doing this anytime, anywhere, although it may be easier for beginners to start this while lying down.\u00a0<\/span><\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Focus on your technique. <span style=\"font-weight: 400;\">Pretend that you are sitting down on an object, such as a marble, and attempting to lift it up using your pelvic floor muscles. Start off by doing this in three-second bursts, and in no time, you will be able to perfect your pelvic floor muscle technique.<\/span><\/b><\/li>\n<\/ul>\n<ul>\n<li>Focus, focus, focus<span style=\"font-weight: 400;\">. When doing kegel exercises, make sure you are focusing on only working your pelvic floor muscles. You don\u2019t want to be using muscles in your buttocks or your abdomen. Also, do not hold your breath while you are practicing these exercises &#8211; it is important to breathe properly.<\/span><\/li>\n<li>Be sure to repeat. <span style=\"font-weight: 400;\">Don\u2019t just stop at one set of kegel exercises &#8211; you should repeat them at least three times per day at ten to fifteen repetitions per set.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you would like to learn more about kegel exercises, call the office of Dr. Ghozland today. We are currently offering virtual consultations, and when you pre-book, you get 20% off your treatment! <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/intimatehealthcenter.com\/es\/contact-us\/\">Contact us to schedule your appointment<\/a><\/span><span style=\"font-weight: 400;\"> today!<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Kegel exercises are gaining popularity among women all over the world, and with good reason: they help reduce urinary incontinence and also assist with other problems with pelvic floor muscles, such as sexual dissatisfaction and weak muscles.\u00a0 The nice part about doing Kegel exercises is that you can do them almost anytime, anywhere. Many women [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13367,"comment_status":"open","ping_status":"closed","sticky":false,"template":"templates\/ArticleTemplate.php","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[54],"tags":[20,21,25,30],"class_list":["post-13366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ob-gyn","tag-urinary-incontinence","tag-urinary-incontinence-treatment","tag-vaginal-loosening","tag-vaginal-rejuvenation"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Do the Famous Kegel Exercises at Home<\/title>\n<meta name=\"description\" content=\"You&#039;ve hear of kegel exercises, but do you know how to do them? Or why you should be doing them? 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