TOP 9 Kegel Exercise Mistakes
Get to Know the Top 9 Kegel Exercise Mistakes You Need to Avoid
Kegel exercises are a phenomenal way to improve your pelvic floor muscles and sexual life. You can prevent common health issues such as stress urinary incontinence, uterine prolapsed, painful intercourse and sexual dysfunction with the help of effective Kegel exercises.
Despite efforts, a large number of women are unable to achieve the benefits of these exercises. This is because they are victims of common mistakes that are never identified. You can find top ten mistakes women make below. This will give you an idea about the mistakes you need to avoid so that you do see favorable results.
1. Give up before you see positive results
Unfortunately, a lot of women get depressed and give up Kegel exercises because they don’t see any signs of marked improvement. Don’t you think it is unfair? You need to give some time to your pelvic floor muscles to repair and regain strength.
You will notice improvement in urinary incontinence and sexual pleasure even if you have a weak pelvic floor. All you need to do is stick to your exercise schedule and be patient.
2. Kegel exercises are not a regular part of your daily schedule
This may sound ridiculous but not setting a schedule for Kegel exercises is the most common mistake women make. These exercises are not something you do occasionally. If you want to see fabulous results, you should do Kegel exercises daily.
Setting a particular time may help if you find doing Kegel exercises difficult or impossible. You can integrate these exercises in your schedule before or after a task you do every day. It is ideal if you make the initial sessions a little bit short so that you can manage your time effectively.
You can do the Kegel exercises in the morning immediately after you get up and at night, just before you go to sleep. This has the greatest possibility that you don’t skip your exercises.
3. Continue other strenuous activities
You should avoid doing strenuous physical activities such as lifting heavy objects, putting pressure on your bowels, hence everything that makes your muscle weak. You should also reduce your body weight as it strains the pelvic floor. This may sound ironic because Kegel exercises are meant to strengthen your pelvic floor muscles.
The fact is you need to protect your pelvic floor muscles more than ever when it is already damaged. Once your muscles regain strength and firmness, you reduce your chances of further damage by physical activities.
4. Skip your exercises
This is the only thing that should not be on your mind. Kegel exercises are no good if you don’t consider them important. If a daily session of 20 minutes sounds tough, try doing 5 minutes of Kegel exercises three times in a day.
This not only makes your exercise regime lighter, but also easier to follow. Remember you should exercise your pelvic floor muscles on a daily basis so that you feel the improvement.
5. Not using the right frequency
You should exercise your muscles for the right period of time if you want to see significant results. Most woman design the right number of sets they need to repeat every day so that there are less chances to forget. Taking out time for Kegel exercises ensures that you see good results.
6. Expecting a lot too soon
Rushing through your exercise regime or doing too much of Kegel exercises are of no use, instead you should concentrate on your muscles. Patience is the key to achieve remarkable results therefore you should only do the amount of exercise that is necessary to strengthen your muscles. This is because slow but regular exercise creates stronger muscle fibers, which maximizes the range of benefits you receive.
7. Not measuring your progress
Like any other form of exercise, you need to monitor your progress to see that whether or not Kegel exercises are working for you. This factor is often ignored by women therefore it is less likely they achieve desired results. Imagine how happy you will feel when you realize that your muscles are getting stronger.
8. No resistance training
Have you ever seen a bodybuilder gain muscle mass without using weights? Same is the case with Kegel exercises. It is seen that Kegel exercises show much improved results when combined with progressive resistance.
You should combine Kegel exercises with progressive resistance to achieve firm and toned muscles. You can find Kegel exercisers that are especially useful to do Kegel exercises in the right way and with the right amount of resistance. Some devices allow you to increase the level of resistance as you become more familiar with the exercises.
9. Not targeting the right set of muscles
Kegel exercises are not effective unless you target the right set of muscles. It is better if you learn to squeeze and release your muscles before you design your exercise regime. If you are unable to produce the right contractions or are not sure about your technique, you can always use Kegel exercisers to help you do the exercises the right way.
You should only contract the muscles of your pelvic floor. It is important that you remain relaxed throughout the exercise and exert no pressure on your thigh and abdomen muscles.
10. Not changing your lifestyle
Just because Kegel exercises help you get rid of common health problems related to the pelvic floor, you cannot ignore the role of other lifestyle changes. Squeezing your muscles three times a day is no use unless other body organs and muscles provide support to your muscles. You should try to eat healthy and maintain an ideal body weight so that you maintain a firm and strong pelvic floor.
You will now be familiar with the common mistakes you need to avoid to perform the perfect Kegel exercises. You can now take control over the weakening pelvic floor that occurs after pregnancy and menopause. Remember it is never too late to repair and prevent further damage to your pelvic floor muscles – especially when you have Kegel exercises to help you.
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