Why traditional Kegel exercises don’t work.
Kegel exercises are regularly prescribed by physicians and therapists for relief from incontinence symptoms often caused by vaginal prolapse, uterine prolapse, prolapsed bladder, childbirth recovery or hysterectomy recovery. Kegel exercises are also commonly recommended to help improve sexual stimulation for both men and women. It is important to know that kegels are an isometric exercise—an exercise similar to tightening your muscles or curling your arm. If you repeatedly curled your arm long enough, you would eventually strengthen your arm muscle, but it would take a long time. It is often recommended by doctors that you do 300 kegel contractions a day for 4-6 months to begin seeing results. These old fashioned exercises take so much time each day and so long to see any results that many people become discouraged and give up.
Proven Pelvic Floor Exercises
In 1940 Dr. Kegel popularized an exercise designed to strengthen the muscles of the pelvic floor. It is after him that Kegel exercises got their name. The muscles of the pelvic floor (also called PC muscles) are located at the floor of your pelvic region and stretch from the anus to the pubic bone. These muscles provide support for the uterus, bladder and bowels and assist in stopping the flow or urine and bowel movements. Kegel exercises were originally intended to help relieve or eliminate the symptoms of incontinence, overactive bladder and frequent urination, but they were also found to increase physical stimulation during intercourse.
How to do Kegel exercises effectively.
Kegel exercises can work exceptionally well when used in combination with weight resistance training and the right kegel exercise device. Consider the example of the arm curls mentioned above. What if you picked up a weight and curled your arm as opposed to lifting with no weight resistance? Of course you would strengthen the same muscles much faster and to a greater degree. If you apply this same weight resistance principle to kegel exercises you can see dramatic improvement in the strength of the PC muscle much quicker than by the traditional Kegel exercise method. Only a few minutes of Kegel exercises done with weight resistance every other day can result in significantly improved PC muscle strength up to 48 times faster than Kegel exercises. Many people begin to see results in just a few weeks.
1) The first step in an effective Kegel exercise program is to have the right weight resistance equipment.
Here are a few characteristics to look for in a high quality weight resistant device for pelvic floor exercises:
- Is the product made of safe material like surgical or stainless steel vs plastic or rubber?
- Is the product free of contamination or pinch points?
- Is it regularly used by clinical professionals in their practices?
- Has it been proven to work in clinical studies?
- Can it be easily cleaned and sterilized?
- Does it have a discreet design that is designed to anatomically and gently fit the body?
- Does it allows for comfortable exercise positions?
- Does it come with instructions on how to correctly use the product?
- Is it designed for simple exercises that fit your active lifestyle?
- Does it comes with a satisfaction guarantee?
The FPT and MPT meet all of these qualifications and have been recommended by medical professionals for over 12 years. They enhance and accelerate traditional kegel exercises for women and men and allow you to see results much sooner.
Many products claim to work but do not have the basic components needed to effectively strengthen the muscles of your pelvic floor. Others are actually dangerous. Avoid anything with knobs, strings, hinges, screws, pins or plastic that can break or wear out, create pinch points or areas that can become contaminated, causing injury and infection.
2) Second, you must be able to locate and recognize your PC muscles.
Once you have the right type of weight you need to be able to locate the correct muscles. Because the pc muscles are the muscles that allow you to control the flow of urine, you can locate them by stopping and starting the flow of urine. Stop your urine flow and try to hold it for a few seconds. Start and stop several times. Once you realize which muscles you are targeting practice tightening them just as if you were trying to stop urinating. Be sure to not use your abs or buttocks muscles.
For more information on kegel exercises for women using the FPT and kegel exercises for men using the MPT visit the pages below: