Kegel exercises can be difficult primarily because it's challenging to isolate and engage the correct pelvic floor muscles when first starting out.
The Challenge of Finding Your Pelvic Floor Muscles
One of the biggest hurdles is simply identifying and feeling the right muscles. Many people, especially when they're new to Kegel exercises, mistakenly activate their abdominal or gluteal muscles instead of the pelvic floor. As cited, "it can be pretty difficult trying to find your pelvic floor muscles and learning how to exercise them. Many women, when first starting out, tend to contract their abdominals or glutes rather than their pelvic floor and therefore end up seeing no results."
This confusion leads to ineffective workouts and frustration. It is essential to understand which muscles need to contract for proper pelvic floor strengthening.
Common Mistakes When Performing Kegels
Here are some common mistakes people make that contribute to the difficulty of performing Kegels:
- Engaging Abdominal Muscles: Often, people tighten their stomach muscles instead of their pelvic floor muscles, which is counterproductive.
- Squeezing Glutes: Similar to the above, clenching the buttocks muscles instead of the pelvic floor provides no benefit.
- Holding Your Breath: Holding one's breath while performing the exercise adds unnecessary tension and can make the exercise less effective.
Tips for Performing Kegels Correctly
To improve your Kegel performance, consider these tips:
- Empty your bladder prior to starting. This helps you focus on the muscles themselves.
- Identify your pelvic floor muscles: One method is to try and stop the flow of urine midstream. However, this should only be used as a test to identify the muscles, not a regular part of your Kegel exercise routine.
- Start slowly: Begin with very gentle squeezes and relaxations. It's about control, not strength, initially.
- Focus on the feeling: Pay close attention to how your pelvic floor muscles feel as you contract them. Try to visualize the muscles tightening.
- Breathe: Make sure you breathe regularly and avoid holding your breath during the exercise.
- Consistency is key: Regular practice will make it easier to engage the correct muscles over time and see better results.
Importance of Proper Kegel Technique
Performing Kegels correctly is important to avoid injury and ensure you're working the right muscles for the desired benefits, which could include improved bladder control, pelvic floor support, and sexual health.
