The pelvic floor supports vital organs such as the bladder, uterus, and rectum. Regular exercises, such as Kegel exercises, can:
- Improve continence: Reduce urinary leakage, especially after age 50.
- Strengthen stability : Support the pelvic region, particularly after childbirth or during menopause.
- Prevent disorders: Limit the impacts associated with aging or overweight.
Key points to remember:
- Simple Techniques: Contract and relax your pelvic muscles for visible results.
- Errors to avoid: Do not contract your abs or hold your breath.
- Suitable for every stage of life: postpartum, menopause or general prevention.
You can easily incorporate these exercises into your daily life, such as while brushing your teeth or watching television. With consistency and proper technique, these exercises can transform your quality of life.
Kegels Exercises for Women - Complete Beginners Guide
Performing Kegel Exercises
What are Kegel Exercises?
Kegel exercises, developed in the 1940s, aim to strengthen the muscles of the pelvic floor. They involve repeatedly contracting and releasing these muscles. Typically, a session includes 5 seconds of contraction followed by 5 seconds of relaxation. With regular practice, these exercises help improve bladder control and the stability of the pelvic region.
How to Locate the Pelvic Floor Muscles?
Correctly identifying the pelvic floor muscles is essential for effective practice. Here are some recommended methods to achieve this:
| Method | Description | Tip |
|---|---|---|
| Cessation of the urinary stream | Interrupt the flow during urination | Use this method only to locate the muscles, not as an exercise. |
| Mirror Test | Observe the movement between the vagina and the anus | Place a hand mirror in a private place to better visualize. |
| Digital control | Insert a clean finger and try to grip it. | Ensure impeccable hygiene before proceeding. |
"The correct technique is essential. Approximately 30% of women perform Kegel exercises incorrectly when they only follow written instructions" - Dr. X, Journal of Urogynecology.
Avoid Common Errors
To maximize the benefits of Kegel exercises, it is crucial to adopt proper technique. Here are the common mistakes to avoid:
1. Excessive abdominal tension
Place one hand on your stomach during the exercise. If you feel your abs contracting, refocus your effort on the pelvic muscles.
2. Inadequate breathing
Make sure to breathe normally throughout the exercise. Holding your breath is a common mistake that needs to be corrected.
3. Poorly dosed intensity
Start with 5-second contractions and gradually increase. A study reveals that 71% of women improve their practice after receiving personalized advice.
These exercises provide a solid foundation before exploring the necessary adjustments for different stages of life, as addressed in the following section.
Pelvic Floor Exercises According to the Stages of Life
Postpartum Pelvic Floor Rehabilitation
After delivery, it is important to adopt a gentle and gradual approach to retraining the pelvic floor. We begin with simple exercises, focused on awareness and gentle contractions. Here is a guide for the first few weeks:
| Period | Duration of the contractions | Frequency |
|---|---|---|
| 0-6 weeks | 2-3 seconds | 2-3 times per day |
| 6-12 weeks | 5-7 seconds | 3 times a day |
| After 12 weeks | 8-10 seconds | 3-4 times per day |
This progression helps gently strengthen the muscles and prepares for the necessary adjustments during periods such as menopause, where hormonal changes can have an impact.
Exercises during Menopause
During menopause, the decrease in estrogen affects the tissues of the pelvic floor. To limit these effects, it is recommended to combine several types of exercises:
- Long contractions: Hold the contraction for 10 seconds to strengthen the muscles.
- Rapid contractions: Stimulate fast-twitch muscle fibers.
- Integrated exercises: Incorporate these movements into daily activities.
Exercises to Manage Incontinence
Incontinence affects one in three women after the age of 50. A study published in Neurourology and Urodynamics in 2021 showed that 12 weeks of regular exercise can reduce incontinence episodes by 70%.
The 'Knack' Technique :
- Contract the pelvic floor muscles before and during sudden physical exertion.
- This technique is particularly useful during sudden movements or intense efforts.
To improve the results, it is advised to:
- Alternate between long contractions (5-10 seconds) and rapid contractions.
- Integrate functional exercises into your daily routines, such as standing up or carrying objects.
Tips for Effective Pelvic Floor Exercises
Frequency and Duration of Exercises
Here is a progressive program to support the postpartum and menopausal stages:
| Level | Rehearsals | Duration of contraction | Daily frequency |
|---|---|---|---|
| Beginner | 10 | 5 seconds | 2 times |
| Intermediate | 12 | 7 seconds | 3 times |
| Advanced | 15 | 10 seconds | 3-4 times |
After each contraction, take a relaxation period equivalent to that of the contraction to allow for optimal muscle recovery.
Integration into Daily Life
Regularity and precise technique are more important than excessive muscular effort. These exercises can be performed discreetly during simple moments of everyday life, such as:
- While you brush your teeth
- Washing the dishes
- During the commercial breaks on television
Also pay attention to your breathing: take a deep inhale through your nose while allowing your belly to expand, then slowly exhale through your mouth while contracting. This breathing coordination enhances the effectiveness of the exercises and supports techniques such as the Knack mentioned earlier.
Use of Tools and Accessories
Some accessories can make your exercises even more effective:
- Biofeedback devices : They allow you to visualize the intensity of your contractions.
- Kegel Balls: They provide progressive resistance to strengthen the muscles.
- Mobile applications: They help you track your progress and stay motivated.
An initial follow-up with a professional can be useful in ensuring proper mastery of the technique.
Conclusion and Key Points
Understanding the Importance of the Pelvic Floor
Throughout this guide, we have highlighted the importance of pelvic floor exercises for women's health and well-being. These exercises are not limited to a mere curative approach; they also play an essential preventive role. Whether after childbirth, during menopause, or in cases of issues such as incontinence, these exercises can address a variety of needs.
Options for Additional Support
To improve your results, several professional solutions are at your disposal:
- Consult a physiotherapist: Get personalized support for your exercises.
- Try biofeedback devices: These tools allow you to visually track your progress.
- Use appropriate tools: Integrate practical accessories into your daily routine.
Take the initiative now to incorporate these practices into your daily routine for lasting benefits.
Frequently Asked Questions
Are pelvic floor exercises the same as Kegel exercises? How often should they be practiced?
Yes, pelvic floor exercises and Kegel exercises refer to the same practice. Created in 1948 by Dr. Kegel, these exercises target the muscles supporting the bladder, uterus, small intestine, and rectum. However, the term "pelvic floor exercises" sometimes encompasses additional techniques beyond simple Kegel contractions.
These exercises are at the heart of the programs mentioned in the sections on menopause and post-partum rehabilitation.
For good results, perform 3 sets of 10 to 15 contractions, 3 times a day, for 3 to 6 months, according to your needs (consult our specialized programs). These recommendations follow the progressive steps described in our training charts.
How can I be sure I'm doing the exercises correctly?
To ensure that the exercises are performed properly, you can use the devices mentioned in the section dedicated to accessories. If you encounter complex situations, such as multiple births or age-related changes, medical supervision may be necessary.
For menopausal women, results may vary depending on the previously discussed hormonal changes. However, regardless of your situation, regular practice and proper technique are essential to achieve results.
