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When your pelvic muscles weaken the pelvic organs start bulging into your Virginia. You might also start to leak whenever you cough. These muscles can be strengthened by Kegel exercises.
Kegel exercises are designed to strengthen muscles of pelvic floor. They also increase blood flow and nerve supply to the pelvic region and helps in improving the vaginal health. They are named after Dr Kegel who introduced these exercises.
Before starting these exercises you need to locate your pelvic muscles. This can be done by stopping and starting the flow of urine. Once you have located your pelvic floor muscles—you can do these exercises:
Tighten your PC muscles and hold for a count of eight then slowly release and repeat for eight times. Initially you may not be able to do it for a longer period so do only a few repetitions until you build up to eight.
You can also strengthen the muscle by using a vaginal cone, which is weighted devise that is inserted into the vagina. Then try to contract the floor muscles to hold the device in place. You can do these exercises any time of the day. Most people do it while lying down or sitting in a chair. If you feel discomfort in your abdominal muscles or anal muscles then probably you are not doing them right. Two things you should always remember is to not do these exercises with full bladder and don’t over exercise yourself as this can cause muscle fatigue.
It takes time and effort to strengthen these muscles. This means that it may take several weeks before you see any improvement but if you do Kegel exercises regularly and keep your pelvic muscles strong you can not only prevent urinary incontinence and prolepses but also increase the intensity of your orgasm.