Tight abs and firm buns are certainly the goal of many fitness programs. But what about the muscles no one sees? The ones that can make a big difference in your sex life…and your likelihood for wearing Depends in old age. We’re talking about the muscles of your pelvic floor. Starting a regular program of Kegel exercises to work those muscles isn’t just about sexual prowess, it is good preventative medicine. Your pelvic floor strength will directly impact urinary incontinence later in life. And while pelvic muscles are certainly weakened by childbirth, they also inevitably lose elasticity as we age. Getting into the habit of using and training those muscles takes minimal time and effort. You don’t need a gym, special equipment or more than a few minutes a day.
Kegel exercises are easy to do and can be done anywhere, without anyone knowing. First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles. When you’ve found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds. Repeat this exercise 10 to 15 times. Try to do this at least 3 times a day. Kegel exercises are only effective when done regularly. You can do them at the computer, in the car, watching TV, or pretty much anytime you are sitting or reclining. You might think that Kegels are only for pregnant women or, um, sex industry stars, but the simple fact is, keeping those muscles strong is very much a part of keeping a woman’s body fit and functional.