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VN Editors
How’s Your Posture When You Do Kegel Exercises for Women?
Love & Sex
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Unless you’re a member of an actual royal family, you probably don’t think about your posture enough — certainly not when you’re doing Kegel exercises for women. But the truth is, position matters.

What About Your Tailbone?

Where is your tailbone while you’re doing Kegel exercises for women? It seems like a strange question, but if you don’t know you may already have a problem. It’s very common for women to sit with their tailbones tucked in, but that’s not how you want to perform your Kegel exercises for women. Your tailbone needs to be straight so that you can engage the right muscles the right way.

When you’re performing Kegels, you’ve got to think about your positioning and posture a lot. There are two positions that put your muscles in an optimal place for performing Kegels. Lie on your back, supine, with your legs stretched out away from you. You can be on your bed, the couch or the floor, depending on what feels best to you.

There is one other ideal option for performing Kegels. Lie on your side with your legs bent and stacked. Make sure you feel comfortable. Use a pillow to support your neck from either position.

More Than Positioning

While you’re doing Kegels, you may target other muscles that ought to be left alone. Lots of women find themselves holding their breath during Kegel exercises for women. You may also squeeze your glute muscles or inner thighs. Doing this puts more pressure on abdominals, and it doesn’t target the right muscles.

But even if you do perform them correctly, doing Kegels alone may not give you the results that you want.

Many argue that you don’t want your pelvic floor muscles to be tight. You want them to be flexible. So instead of committing yourself exclusively to Kegel exercises for women, try other exercises that will strength the pelvic floor. Squats target the pelvic floor, and it’s much easier to know if you’re in the right position while you’re performing them.

A strong, flexible pelvic floor keeps you sexually healthy. It keeps vaginal walls strong, helps to fight against female dryness and makes sex feel pleasurable instead of painful. The best way to keep those muscles healthy is through a varied exercise routine where every motion is performed correctly. Kegels for women are just like any other exercise. It’s not about how fast you ca do them, it’s about doing them the right way.

VN Editors
Apex: Kegel Exercises for Women Just Got Easier
Love & Sex
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How do you know you’re performing Kegel exercises for women the right way? What if you’re doing more harm to your muscles than good? How can you be sure? The Apex device takes a lot of those questions out of the Kegel equation, and for the first time it’s available without a doctor’s prescription.

The Apex Device

The FDA has cleared the Apex Device to be sold over-the-counter. Studies have shown that the device doesn’t just improve stress incontinence in women — it cures it. The same muscles that control the bladder also surround the vagina. If the Apex Device can cure stress incontinence and help women establish better bladder control, just think about what it can do for your vaginal muscles.

One in three women were cured of stress incontinence by the Apex Device. That means no more leaking, and shows that their muscle strength improved. The device is made to stimulate and strengthen the pelvic floor. In other words, Apex actually does Kegels for you.

Kegel Exercises for Women

Dr. Arnold Kegel invented the exercise that targets those all-important vaginal muscles, after noticing the severe problems that women were struggling with as they moved into menopause. Loss of muscle tone in the vagina is extremely common at this time. Women who have given birth vaginally are at an even greater risk for muscle weakness, but this problem occurs commonly among menopausal women of all types.

Kegel exercises for women are made to be simple. You squeeze the pelvic floor muscles for a few seconds, release and repeat. Doctors recommend doing several sets of Kegels per day. Every woman knows about Kegels. They’re often talked about in women’s shows, and may even appear in comedies as a joke. What many women don’t know is how to perform them correctly, or if they are.

The truth is, performing Kegel exercises for women improperly can cause you even greater problems. Incorrect Kegels may distort the muscles and make your problem more noticeable. Incontinence isn’t the only issue that haunts menopausal women. When the pelvic floor weakens, sex can become painful. This is a problem known medically as dyspareunia. Thinning vaginal walls and female dryness turn sex into a painful act. This can make you avoid sex, and that will only allow muscles to become weaker. It’s also incredibly unhealthy for your body and for your relationships to refrain from sex.

Kegels can re-strengthen those muscles, but only if you perform them the right way. That’s where Apex comes in. This device, and others like it, make it much easier to perform Kegel exercises for women. It uses a resistance balloon that tightens and releases your pelvic floor muscles for you. This prevents vaginal atrophy and prolapse that caused sex to become incredibly painful as menopause progresses.

Even if you don’t try the over-the-counter Apex Device, do something to perform those Kegel exercises for women. There are many devices out there to assist you, not to mention tons of smartphone apps to help guide you through the process.

VN Editors
How to Perform Perfect Kegel Exercises for Women
Love & Sex
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Developed by a doctor specifically to strengthen the female anatomy, Kegel exercises for women help you maintain and even improve your sex life. But if you do them the wrong way, you do yourself damage. There are many different aids and devices that will help you perform Kegels perfectly every single time.

How to Do a Perfect Kegel

Kegel exercises for women are deceptively simple. To perform a full repetition of the exercise, you need only to tighten and then release the vaginal muscles. But you need to target a specific set of muscles, you need to squeeze and hold, and you need to keep track of how many repetitions you’re doing and how often you’re performing them. That’s a lot to do, and that’s why there are so many cool devices that make it much easier.

Mui-Mui Balls are small, vibrating balls. All you have t do is insert them right in the vagina. These are sexually stimulating, which is a fun bonus. The balls vibrate on their own, but here is a remote control option as well.

The Elvie is a wearable, wireless device that you simply strap on. If you’re familiar with bullet vibrator use, you’ll be comfortable with the Elvie. This small bullet-like device goes right inside the vagina. It connects wirelessly to a smartphone app hat will guide you through your exercise routine.

KegelSmart is like a combination of the Elvie and the Mui-Mui Balls. It’s a small, bullet-like device that releases small vibrations to guide you through your Kegel exercises for women. If doesn’t have to connect to anything and you don’t have to get anything extra; you just follow the vibrations.

The Lelo Luna Smart Bead is meant to be a personal trainer, of sorts, that specializes only in Kegel exercises for women. It offers 5-minute workouts that actually progress with you as you build up your muscle strength.

The Skea is both an aid for Kegel exercises for women and a video game. This device features Alice In Continent, a heroine that you guide. You control the game with your pelvic floor muscles. It’s an unusual interactive device, to say the least.

Performing Kegel Exercises for Women

Whether you use apps and aids or just your own strength, you should be performing Kegel exercises for women. These exercises don’t just improve sexual health. They can increase natural moisture to prevent female dryness. They strengthen the muscles that support the bladder to prevent incontinence. They keep your vagina healthy and help you maintain muscle tone, which becomes more important as you go through menopause and beyond. They do a lot for your body, so do a lot of them to keep yourself healthy.

Dr. Anna Garrett
Gotta Go, Gotta Go, Gotta Go RIGHT NOW!
Healthy Living
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If you’re a woman experiencing the changes that go with menopause, you may be noticing that trips to the bathroom are becoming more frequent and less in your control. This can be annoying and embarrassing, especially if you don’t make it quite in time!

What’s the connection between menopause and that “gotta go right now” feeling?

During perimenopause and menopause, the level of estrogen, which helps to keep the tissues of your bladder and urethra healthy, begins to drop significantly. If you’ve begun to notice dryness and sensitivity during sex, this may be a clue that you’re at risk for bladder problems as well. Just as the tissues of the vaginal wall begin to thin and dry out, so does the tissue that lines the bladder. When that happens, your bladder becomes more sensitive to irritants (like caffeine and spicy foods) and more susceptible to “hair-trigger” releases.

Lack of estrogen can also cause the pelvic muscles, which are responsible for maintaining bladder control, to weaken, eventually resulting in incontinence. Women who have had hysterectomies may experience these issues to an even greater extent because the surgery itself affects pelvic floor muscles.

What kinds of bladder control problems can happen with menopause?

Overactive bladder problems take several forms:

  • Urgency: When you have to go, you have to go now.
  • Frequency: You have to go all the time, defined as a problem if you need to go more than eight times in a 24-hour period. This is especially problematic if you have issues pre-existing issues with insomnia!
  • Stress incontinence: that good hard laugh or unexpected sneeze can result in an unwelcomed wetness just when you least expect it.

The good news is that there are ways to lessen the impact of roller-coaster hormones. You might think that hormone replacement therapy would help here, but the data actually suggests it may worsen the situation. Dietary changes (avoiding spicy foods, caffeine and other bladder irritants) and pelvic floor exercises may be helpful.

Unfortunately, this one of those topics rarely comes up in casual conversation. No one likes to discuss it…even with their doctors! So many women suffer in silence and end up feeling isolated and alone. There are several medications that can help with bladder control, so if you have problems that are beyond annoying and infrequent, it’s time to speak up. You have LOTS of company!

Having issues with menopausal symptoms? Schedule a complimentary 30-minute Let’s Talk call with me here.

VN Editors
Advanced Kegel Exercises for Women
Love & Sex
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If you think you’ve gone about as far as you can go with standard Kegel exercises for women, take your routine up to the advanced level. There are additional exercises that target the same muscles as Kegels, and there are different ways to practice Kegels that will give your muscles a strong workout.

Advanced Kegels

Kegel exercises for women are pretty straightforward. It’s  a simple tightening and releasing of muscles. There are all sorts of apps and exercise aids you can use to help you perform your Kegels correctly, but at some point those muscles will feel strong and capable. At that point, you may be ready to move on to more advanced Kegels.

  • Ball squeeze: Use an exercise ball to increase your focus on your pelvic floor muscles, the muscle group that’s targeted by Kegels. Hold the ball between your inner thighs with your feet hip distance apart in a standing position. While squeezing the ball, do your Kegels. Release from the Kegel, and release your hold on the ball. Repeat.
  • Bridge: Place the exercise ball between your knees and lie on your back with knees bent and feet flat on the floor. Lift your hips up while squeezing the ball, squeezing your thighs and your glute muscles. Engage your pelvic floor muscles before you release back down. Keep your shoulders pressed to the floor while you lift up.
  • Ball squats: Stand in front of a chair with feet about hip-width apart. Place the ball between your knees and gently squeeze it as you squat down to sit on the edge of the chair. Stand slowly and repeat.
  • Clam: Lie on your side with knees bent and your head resting in your hand on your bent arm. Your hips and legs should be stacked on top of each other. Keep your heels together and separate your knees. Bring them together again, and repeat.

Kegels During Sex

Engage your pelvic floor during sex to give yourself a good workout with your Kegel exercises for women. While having sex or using a vibrator, push the pelvic floor muscles down to lower your vaginal walls. Not only does this engage your muscles, it also makes your G-spot more accessible. Practice performing Kegels during sex, and you’ll find that it can increase your sexual enjoyment.

Whether you’re ready for advanced Kegels or you’re just starting out, use these exercises. They’re designed to strengthen your vaginal walls. The pelvic floor muscles will even help you maintain bladder control and can increase your natural vaginal lubrication. Kegels can help you enjoy sex more, and they’ll keep your vagina healthy as you go into menopause and beyond.