{"id":27120,"date":"2025-04-14T15:35:15","date_gmt":"2025-04-14T12:35:15","guid":{"rendered":"https:\/\/estecenter.com\/?p=27120"},"modified":"2025-06-11T13:32:48","modified_gmt":"2025-06-11T10:32:48","slug":"what-is-kegel-exercise-and-why-is-it-done","status":"publish","type":"post","link":"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0648\u0644\u0645\u0627\u0630\u0627 \u064a\u064f\u0645\u0627\u0631\u0633\u061f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The pelvic muscles play a crucial role in the body, supporting the bladder, intestines, and, in women, the uterus. They also aid in essential functions such as urination, defecation (bowel movements), and sexual activity. This blog explores the importance of pelvic health and how Kegel exercises can help strengthen these muscles. You&#8217;ll learn about their benefits, proper techniques, and common mistakes to avoid.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" >\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u062a\u0628\u062f\u064a\u0644 \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">\u062a\u0628\u062f\u064a\u0644<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#What_Are_The_Kegel_Exercises\" title=\"What Are The Kegel Exercises?\">What Are The Kegel Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Functions_of_Pelvic_Floor_Muscles_in_Females\" title=\"Functions of Pelvic Floor Muscles in Females\">Functions of Pelvic Floor Muscles in Females<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Functions_of_Pelvic_Floor_Muscles_in_Males\" title=\"Functions of Pelvic Floor Muscles in Males\">Functions of Pelvic Floor Muscles in Males<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#What_Is_The_Purpose_of_Kegel_Exercises\" title=\"What Is The Purpose of Kegel Exercises?\">What Is The Purpose of Kegel Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Who_Are_The_Candidates_For_Kegel_Exercises\" title=\"Who Are The Candidates For Kegel Exercises?\">Who Are The Candidates For Kegel Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#What_Are_the_Benefits_of_Kegel_Exercise\" title=\"What Are the Benefits of Kegel Exercise?\">What Are the Benefits of Kegel Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Kegel_Exercises_for_Females\" title=\"Kegel Exercises for Females\">Kegel Exercises for Females<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Kegel_Exercises_for_Men\" title=\"Kegel Exercises for Men\">Kegel Exercises for Men<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#How_are_Kegel_Exercises_Performed\" title=\"How are Kegel Exercises Performed?\">How are Kegel Exercises Performed?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Common_Kegel_Exercise_Steps\" title=\"Common Kegel Exercise Steps\">Common Kegel Exercise Steps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#What_Is_an_Advanced_Kegel_Exercise\" title=\"What Is an Advanced Kegel Exercise?\">What Is an Advanced Kegel Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Kegel_Weights_and_Devices\" title=\"Kegel Weights and Devices\">Kegel Weights and Devices<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#What_Is_the_Relationship_Between_Pregnancy_and_Kegel_Exercise\" title=\"What Is the Relationship Between Pregnancy and Kegel Exercise?\">What Is the Relationship Between Pregnancy and Kegel Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Frequently_Asked_Questions\" title=\"\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#How_Often_Should_I_Do_the_Kegel_Exercise\" title=\"How Often Should I Do the Kegel Exercise?\">How Often Should I Do the Kegel Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#How_Quickly_Can_I_See_Results_With_the_Kegel_Exercise\" title=\"How Quickly Can I See Results With the Kegel Exercise?\">How Quickly Can I See Results With the Kegel Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Is_There_Such_a_Thing_as_Overdoing_Kegel_Exercise\" title=\"Is There Such a Thing as Overdoing Kegel Exercise?\">Is There Such a Thing as Overdoing Kegel Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/estecenter.com\/ar\/what-is-kegel-exercise-and-why-is-it-done\/#Is_the_Kegel_Exercise_for_Everyone\" title=\"Is the Kegel Exercise for Everyone?\">Is the Kegel Exercise for Everyone?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_Are_The_Kegel_Exercises\"><\/span><b>What Are The Kegel Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Another name for the Kegel exercises is Pelvic Floor Exercises. These versatile exercises focus on the pelvic floor muscles and improve their strength and tone. The muscles in the pelvic floor support organs from multiple organ systems (Reproductive system, Excretory system, Digestive system), making them essential to the proper functioning of these organs.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Functions_of_Pelvic_Floor_Muscles_in_Females\"><\/span><b>Functions of Pelvic Floor Muscles in Females<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assist during urination, bowel movements, and passing gas (flatulence)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assist with sexual function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support the bladder, uterus, large bowel, urethra, rectum, vagina, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assist during childbirth (vaginal delivery)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Functions_of_Pelvic_Floor_Muscles_in_Males\"><\/span><b>Functions of Pelvic Floor Muscles in Males<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assist with urination, bowel movements, and sexual intercourse<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support multiple organs such as the bladder, prostate, bowel, rectum, etc.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Kegel exercises improve muscle strength in the pelvic region to prevent issues such as incontinence or prolapse of the pelvic organs.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Is_The_Purpose_of_Kegel_Exercises\"><\/span><b>What Is The Purpose of Kegel Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These versatile exercises were first introduced by Doctor Arnold Kegel during the 1940s. Like any other exercise, the purpose of the Kegel exercise routine is to improve and maintain the fitness level of the pelvic floor muscles. Improvement in the strength and tone of these muscles enhances the effectiveness of:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bowel movements and bladder control<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sexual function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Childbirth\/delivery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery after childbirth<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Many factors diminish the strength of the pelvic muscles and negatively impact their functioning, such as aging, pregnancy, surgical procedures, etc. The Kegel exercises help in improving pelvic health and maintaining an optimal quality of life.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Who_Are_The_Candidates_For_Kegel_Exercises\"><\/span><b>Who Are The Candidates For Kegel Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kegel exercise, meaning pelvic floor strengthening exercises, are beneficial for most people. However, individuals who can get the maximum benefit from Kegels include:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant females<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Females undergoing natural birth\/Cesarean section or recovering from it<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with obesity or having a high BMI (more than 25)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals with mild prolapse of the pelvic organs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals suffering from urinary incontinence<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Males with prostate problems or post-prostate surgery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who want to counteract age-related laxity in the pelvic muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals with a chronic cough<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those with a history of a surgical procedure in the pelvic area<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Kegel exercises are easy to learn and perform. With time, the strength of the pelvic muscles increases, and improvements are noticed in their function.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Kegel_Exercise\"><\/span><b>What Are the Benefits of Kegel Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pelvic health is essential for both genders. Kegel exercises are beneficial to both men and women and help improve the functioning of the organs in the area, as well as enhance the overall quality of life:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kegel_Exercises_for_Females\"><\/span><b>Kegel Exercises for Females<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The benefits of Kegels exercises in females are as follows:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhance bladder control and prevent incontinence (urinary and bowel)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help in post-partum recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve sexual function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve pelvic health after menopause<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhance hip and back support<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kegel_Exercises_for_Men\"><\/span><b>Kegel Exercises for Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The benefits of Kegels in men are as follows:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assist with prostate problems and post-prostate surgery recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevent urinary\/bowel incontinence<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improvement in night-time urination or nocturia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improvement in constipation\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevention of erectile dysfunction and improve sexual function<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"How_are_Kegel_Exercises_Performed\"><\/span><b>How are Kegel Exercises Performed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The concept behind the best Kegel exercises is similar to any other exercise. It involves lifting, holding, contracting, and relaxing the muscles in the pelvic floor. The key to success in Kegels is to start slowly and gradually build up the routine and increase its duration. For maximum benefit, it is advisable to do approximately 2 &#8211; 3 sets of Kegels exercises on a daily basis.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Common_Kegel_Exercise_Steps\"><\/span><b>Common Kegel Exercise Steps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Following are some of the common Kegel exercise steps for beginners:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying flat on the floor with legs bent at the knee to isolate the pelvic floor muscles successfully<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract the pelvic muscles by squeezing and contracting them<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 3 seconds and then relax for three seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this set ten times\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To be effective, repeat this Kegel exercise routine morning and night<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">This is just one example of the Kegel exercise; there are many other options and varieties available based on the type and extent of benefits one is looking for. Kegel exercises are easy to perform and shouldn\u2019t lead to pain or discomfort if performed correctly.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Is_an_Advanced_Kegel_Exercise\"><\/span><b>What Is an Advanced Kegel Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An advanced Kegel exercise or technique is achieved when the duration of the contractions is longer. This level is reached gradually over time. During advanced Kegels, individuals can incorporate breathing exercises in their routine for further benefit.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kegel_Weights_and_Devices\"><\/span><b>Kegel Weights and Devices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An advanced Kegel routine can also incorporate Kegel weights and devices. These are especially beneficial for females. Kegel weights add resistance to the routine. A Kegel device, on the other hand, is an electronic device that collects valuable data during the routine. Examples include devices measuring contraction strength and providing helpful feedback. There are Bluetooth-assisted devices that can assist in planning personalized Kegel routines by collecting data.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Is_the_Relationship_Between_Pregnancy_and_Kegel_Exercise\"><\/span><b>What Is the Relationship Between Pregnancy and Kegel Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kegel exercises play a supportive role in the final stages of pregnancy. By strengthening the pelvic floor muscles, they help make labor and delivery smoother and more manageable. A strong pelvic core provides essential support for the growing fetus, improves bladder control, and reduces the risk of incontinence. Women who practice Kegels during pregnancy often experience an easier delivery and find pushing less strenuous. Additionally, strong pelvic floor muscles promote faster perineal healing after childbirth.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Do_the_Kegel_Exercise\"><\/span><b>How Often Should I Do the Kegel Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For maximum benefit, do a Kegels exercise routine of 10 sets 2 &#8211; 3 times a day. This level is achieved gradually and the contraction duration is built-up to 4 &#8211; 5 seconds each time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Quickly_Can_I_See_Results_With_the_Kegel_Exercise\"><\/span><b>How Quickly Can I See Results With the Kegel Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It approximately takes 5-weeks to 6-weeks to notice improvements in most people. The best way to ensure results is to remain consistent.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_There_Such_a_Thing_as_Overdoing_Kegel_Exercise\"><\/span><b>Is There Such a Thing as Overdoing Kegel Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, like any other exercise, overdoing a Kegels routine has its side effects. It may result in pain, discomfort, and excessive fatigue. Knowing the limitations of your body is the healthiest way to practice Kegels exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_the_Kegel_Exercise_for_Everyone\"><\/span><b>Is the Kegel Exercise for Everyone?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although Kegels exercises are pretty effective, some people should avoid doing them. These include individuals suffering from medical issues concerning the pelvic organs (bladder inflammation, pelvis organ prolapse, prostitis), pelvic pain, or PFD (Pelvic Floor Dysfunction).<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0624\u062f\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u062f\u0648\u0631\u064b\u0627 \u062d\u064a\u0648\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0647\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0627\u0644\u0623\u0645\u0639\u0627\u0621\u060c \u0648\u0627\u0644\u0631\u062d\u0645 \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u064f\u0633\u0647\u0645 \u0641\u064a \u0648\u0638\u0627\u0626\u0641 \u0623\u0633\u0627\u0633\u064a\u0629 \u0643\u0627\u0644\u062a\u0628\u0648\u0644 \u0648\u0627\u0644\u062a\u0628\u0631\u0632 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062c\u0646\u0633\u064a. \u062a\u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u062f\u0648\u0646\u0629 \u0623\u0647\u0645\u064a\u0629 \u0635\u062d\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u0643\u064a\u0641 \u062a\u064f\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0633\u062a\u062a\u0639\u0631\u0641\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 [\u2026]<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[135],"tags":[],"_links":{"self":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts\/27120"}],"collection":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/comments?post=27120"}],"version-history":[{"count":1,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts\/27120\/revisions"}],"predecessor-version":[{"id":27121,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts\/27120\/revisions\/27121"}],"wp:attachment":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/media?parent=27120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/categories?post=27120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/tags?post=27120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}