Kegel Exercise Timer
Strengthen your pelvic floor muscles with this guided Kegel timer. Consistent practice can improve bladder control and support overall pelvic health for both men and women.
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The Importance of Pelvic Floor Health
Kegel exercises, named after Dr. Arnold Kegel, are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvic floor is a hammock of muscles that supports your bladder, uterus (in women), and bowels. When these muscles are weak, it can lead to issues like urinary or fecal incontinence, and even pelvic organ prolapse.
Both men and women can benefit from Kegels. For women, they are particularly important during and after pregnancy. For men, they can help with erectile dysfunction and post-prostatectomy incontinence. The key to success with Kegels is consistency. Aim to perform a set of exercises 2-3 times a day.
How to do Kegels Correctly
- Find the right muscles: To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.
- Perfect your technique: Imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. Hold it for the count in the timer.
- Focus on your breathing: Breathe freely during the exercises. Do not hold your breath.
- Repeat: Aim for at least three sets of 10 to 15 repetitions a day.