Kegel Exercises 2.0: More Than Pelvic Floor—Lose Belly Fat & Improve Intimacy

1. Introduction of Kegel Exercises

Kegel exercises, named after Dr. Arnold Kegel, are a series of simple, discreet contractions and releases of the pelvic floor muscles. Traditionally associated with women’s health, Kegels have been recommended for:

Are extra pounds killing the spark? 70% of women say belly fat affects their intimacy. Get ready to reignite the flame!

• Post-childbirth recovery
• Urinary incontinence prevention
• Pelvic organ prolapse support
• Reduce extra belly fat
• Sometimes, it acts as a laxative

Strengthening the pelvic floor through Kegel exercises can lower the risk of prolapse, increase intimacy, and improve bladder control. Studies also show advantages for men’s health!

These muscles in men are in charge of:

• Incontinence of the feces
• Incontinence of the urine
• Ejaculation

Kegel exercises are a comprehensive tool for improving core stability and strengthening sexual connection, with advantages that go well beyond what is typically thought of. They are not just a pelvic floor workout.

II. Knowledge of Kegel Exercises:

What are Kegel exercises, and how are they performed?

Kegel exercises, also called pelvic floor muscle training, repeatedly contract and relax the muscles that support the urethra, bladder, uterus (in women), and rectum. Their main purpose is to strengthen the pelvic floor muscles.

How to Perform Kegels:

1. Identify the Muscles: The easiest way to find your pelvic floor muscles is to stop your urine midstream. These are the muscles you’ll be working. (Note: Don’t habitually stop your urine flow as a regular exercise; use it to identify the muscles.)
2. Contract: Tighten the pelvic floor muscles as if you’re trying to stop urination or prevent passing gas. Ensure you’re not contracting your abdominal, thigh, or buttock muscles.
3. Hold: Hold the contraction for 3-5 seconds (or longer as you progress).
4. Relax: Relax the muscles completely for 3-5 seconds.
5. Repeat: Perform 10-15 repetitions 3-4 times daily.

The Role of Pelvic Floor Muscles

The muscles that make up the pelvic floor form a sling-like structure at the base of the pelvis.

Features:

• Support: In women, they provide support for the uterus, bladder, and colon.
• Continence: They are essential for regulating bowel and urine movements.
• Sexual Function: They support men’s and women’s sexual sensation and function.
• Core Stability: As members of the core muscle group, they support posture and general core stability.

Executing these Kegel exercises correctly is crucial to prevent cramping or muscle fatigue. For the optimal results of this technique, consult your health provider or Dr. Usman Barkat.

III. Kegels and belly fat reduction:

The pelvic floor muscles, including the diaphragm, transversus abdominis (deep abdominal muscle), and multifidus (deep back muscle), are an integral part of the body. They work together to stabilize the spine and pelvis. A strong pelvic floor provides a stable base for the other core muscles to function correctly. A weak pelvic floor can affect the body’s stability as a whole. It offers an alignment that lessens back strain and helps with improved posture.

Reasonable expectations:

• Kegel Exercise Is Not a Miracle Cure:
  • Even though Kegel exercises have many advantages, it is important to realize that they cannot be used alone to reduce belly fat or alter sexual performance significantly. Consistency and time are necessary for results.
  • Kegel exercises do not guarantee a perfect sexual life and instant belly fat reduction. They are a component of a healthy lifestyle.
• Progressive enhancement:
  • Aim for small improvements rather than drastic changes all at once. Consistency is key. Within a few weeks, minor modifications in core strength and sexual arousal might become apparent, with more noticeable effects appearing over several months.
• Personal variation:
  • Age, fitness level, and exercise consistency can all affect the results. Be patient and concentrate on developing a long-lasting Kegel routine.

Importance of Combining Kegels with Other Core Exercises and Diet:

Combined workout:

• Mix Kegel exercises with other core-strengthening activities like planks, bridges, and mild abdominal work to get the best results. A flatter stomach will result from this cooperative strategy, improving core stability.

• Comprehensive approach:
  • Kegel exercises are most effective with a well-rounded strategy incorporating regular exercise and a balanced diet. Limit processed foods and sugar-filled beverages and prioritize lean proteins and whole foods.
• Cardiovascular effect:
• A well-balanced diet:
  • Eating a balanced diet will greatly increase the benefits of kegel exercises and is crucial for overall health. Remember that exercise produces muscle tone, and a nutritious diet results in fat loss.
• Overall health:
  • Remember that several factors influence overall wellness. Pay attention to the Kegel exercises and the overall health of your body.

IV. Improved Intimacy with Kegels:

Women can gain from pelvic floor strengthening Kegel exercises in several ways.

• Increased Sensitivity: More intense sensations during sexual activity can result from stronger pelvic floor muscles that increase vaginal nerve sensitivity.
• Stronger Orgasms: More robust and fulfilling orgasms can result from better muscle control and strength.
• Better Vaginal Tightness: Regular Kegel exercises can help maintain or enhance vaginal muscle tone, which can improve sexual pleasure for both partners.

Regular Kegel exercises can have a major positive impact on a man’s sexual health:

• Improved Erectile Function: Kegel exercises can help achieve firmer and longer-lasting erections by strengthening the pelvic floor muscles, which are involved in blood flow to the penis.
• Improved Control Over Ejaculation: Kegel exercises may help men delay premature ejaculation and increase control during sexual activity by improving their ability to control the muscles involved in ejaculation.
• Enhanced Pleasure: Enhancing the pelvic floor can heighten orgasmic sensations and make both partners’ sexual experiences more enjoyable.

V. Making Kegels a Part of Your Daily Routine:

Kegel exercises should be done every day to achieve the desired effects. One can do these exercises at work or at home, depending on one’s spare time. Do 10–15 repetitions three to four times a day. Various websites or apps offer instructions on how to complete this exercise properly.

For additional advice, speak with our expert physical therapist. Book your appointment here.