Doctor insights on:
How To Do The Kegel Exercise
Many routines: The muscle is the muscle you use if you were to stop your urine midstream. Don't do the exercises though while you're voiding. It's not your stomach and it's not your bottom. It's the muscle you'd use if you had diarrhea and were running for the toilet:) i tell my patients to contract for 5 seconds, relax for 10 seconds and then do this 20 contractions, 3 times a for more see http://peedoc.Com. ...Read more
Exercise Or Physical Activity (Definition)
Exercise is a physical activity that is completed to maintain or improve health. Benefits of exercise include weight maintenance, improving mood, increasing energy, preventing or controlling chronic diseases, promoting better sleeping, and improving sex life and libido. ...Read more
Calisthenic: Where I live there are many exercise facilities that instruct you in an exercise routine best suited to you. If you can locate a calisthenic program close to you, go there and see if that is what best suits you. Another approach is to team up with a friend and get exercises in. ...Read more
See below: The muscle is the muscle you use if you were to stop your urine midstream. Don't do the exercises though while you're voiding. It's not your stomach and it's not your bottom. It's the muscle you'd use if you had diarrhea and were running for the toilet:) i tell my patients to contract for 5 seconds, relax for 10 seconds and then do this 20 contractions, 3 times a for more see http://peedoc.Com. ...Read more
The Proper way: Would require being in the office where the doc or physical therapist could touch your abdomen (to make sure these muscles were not being tightened) and your perineal area. You can try squeezing your pelvic floor muscles in repetition several times a day -there are several regimens. I have patients do 3dets of 10 holding each squeeze upto 10seconds. ...Read more
The one you enjoy!: The best exercises to do for weight loss are the ones you look forward to. Walking, bikeing, swimming, tennis, handball, raquetball, etc are all good ways to get exercise. Always start slow if you are new to exercise and build up your endurance over time. Make sure to stretch before and after any exercise. ...Read more
Body fat: Reduction of body fat with exercise is best accomplished with interval type exercises that can be done with body weight only. The idea is to get you heart rate elevated and increased metabolism. Examples are jumping jacks, squats, running in place. 10 exercises of 30 secs each will give you 5 minutes a set. Do 3 sets at 50%, 75% and 90% in order with rest of 1-2 mins btw sets. 15 min at day. ...Read more
See details: You can easily search this on the internet or join a local gym and ask them. There are too many to list in this space. ...Read more
Several times per wk: You should first make sure that you are in appropriate health to pursue an exercise program..An exercise program should include 3 to 4 cardiovascular exercises per week for 30 minutes plus. Weight training is also excellent when done on a regular basis. A trainer at your local gym can help you get started. A good diet and plenty of rest is essential. Good luck! ...Read more
Surgery or exercise: Vaginal tone or tightness depends on pelvic floor muscle tone (pfm) & connective tissue (ct) only exercise can improve the pfm & only surgery can correct ct. To exercise: imagine you are in a crowded room & really need to pass gas. Hold it in for count of 10. Relax for 10 & repeat. Problem:1/2 women can't squeeze pfm & don't exercise effectively. Physical therapy can help. ...Read moreSee 1 more doctor answer
Surgery: If you have vaginal relaxtion due to vaginal deliveries, you will likely require surgery to restore the vagina to a normal caliber and state. Kegels are intended to strengthen and tone the pelvic floor - they cannot shrink the vagina or change the prolapse from the trauma of childbirth. ...Read moreSee 1 more doctor answer
Squeeze Daily: The term kegel refers to pelvic muscles that tighten the pelvic floor. They close the 3 openings: urethra, vagina, and anus. It's good to practice daily both quick squeeze & relax, as well as squeeze & hold (10 seconds) to optimize all functions of these muscles. Feel it just inside vaginal opening. Like any muscle regular exercise is necessary, otherwise "you'll lose it if you don't use it.". ...Read moreSee 2 more doctor answers
Remember: Much of what appears as "tone" is really just having a low amount of superficial body fat. To get that "look" it means you have to optimize your diet and particular your caloric intake. But exercise wise, planks and the many variants remain one of the best exercises for your core. ...Read more
Vaginal weights: Sounds unusual, but there are vaginal weights that work well. Once placed. contract and hold. Please see GYN for assistance and demonstration. ...Read more
Daily activities: Make your daily activities more difficult - take the stairs, park further away, bike/ walk to work/ store, sit on a swiss ball/ at your desk and stand up every time you answer the phone, or lunge/ hop/ jump from place to place in your house. Things like these may seem small and silly, but the increased calorie burn can add up over time. Don't forget a healthy diet! ...Read more
Cardio Mix: You can not target the abdomen specifically for weight loss - if you have adipose tissue to lose (not everyone does), then consider an increase in cardio and a balanced diet. However, do not always do the same exercise or you will increase your risks for stress injuries. Mix things up with walking, running, biking, swimming, or circuit training. Ultimately you need to burn more than you consume. ...Read more
Depends What Muscle: Isometrics focuses on isolating muscle groups and strength training without changing the length of the muscle like you would with range of movement type workouts. The resistance can be from your own body structure, an fixed object such as a wall, or work out equipment that provides this resistance. The beauty of this particular exercise is that you could do it almost anywhere even sitting a desk. ...Read more
Burning fat: There are 2 types of fat: visceral (deep fa taround organs) and superficial fat jiggly fat). Both respond to calorie restriction the best, fat burning occurs with all exercise. However lower intensity work outs for 45minutes to 60min burn more fat than a high intensity work out that uses more glucose. Best tocombine high intensity work out for speed & low intensity for fat burning. ...Read more
Patience & practice: Kegel's are a great way to strengthen your pelvic muscles. At first, learn how to perform these while you are peeing. While peeing, stop your urine stream. That is a kegel! once you can feel how to do it, the recommended regiment is 200 per day, no more than 20 per hour. Within a few weeks, this will become easy and you should see the desired results. Best of luck :). ...Read moreSee 1 more doctor answer
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