Are you doing your Kegels?

March 20, 2017



Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain. The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman's vagina, called Pelvic Organ Prolapse.  Kegels can benefit you in many ways. 


Kegel exercise benefit women regardless of age or medical history, but for women with certain issues, Kegel exercise is particularly important.


Do you have problems with any of the following?


  • A weak pelvic floor due to childbirth?

  • Stress Incontinence - This means leaking urine when you laugh, cough, sneeze, jog, or lift something heavy.

  • Urge Incontinence - This is a need to urinate that is so strong you can't reach the toilet in time.

Kegel Exercises make your pelvic floor muscles stronger. These muscles control your urine flow and help hold your pelvic organs in place.

EVERYONE can and should do Kegel exercises!


But how??

Once you figure it out, Kegels are easy to do! You can do them ANYWHERE and ANYTIME (I'm doing them as I type this). 

  1. Find the muscles you use to stop urinating.

  2. Squeeze those muscles for 3 seconds (longer if you can) Then relax for 3 seconds.  

  3. You will add 1 second every few days and work up to 10 seconds. 

  4. Repeat this exercise 10-15 times per session at least 3 times per day

Try to incorporate Kegel exercises into something you already o everyday, like brush your teeth, shower, eat breakfast, drive, etc.



*Do not continue do Kegels while you are urinating as it can hurt your bladder.  


You can use products like THE Ben Wa Balls or weighted exerciser balls to help with Kegel Exercises.  You can order them here!



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Natalie Hatjes, MS CHT

Sex Coach & Hypnotherapist

South Florida

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