If there’s one exercise in the world that does not restrict your daily consumption of cupcakes (or whatever it is that you crave), it’s the Kegel exercise. It’s a form of intimate exercise that helps to tone the vaginal muscles and tighten the walls. If that sounds like something only ageing women, overweight girls, and moms need to practice, then you’re wrong. Kegel exercise is for all women, and they are really simple!

So, down to basic. Who can benefit from Kegel exercise?

Studies show many benefits Kegel exercise does for a woman. Here are those who should practise this:

1. Pregnant and post-partum women:

New moms can try Kegel exercise to tighten the loose vaginal walls, especially if they have given a vaginal delivery. Pregnant women can strengthen their pelvic muscles with this exercise, which will prevent involuntary leakage, a common problem in the final months of pregnancy.

2. Women with urinary incontinence:

Whether it’s a sneeze or a laugh, if you end up peeing a little every time during these, then you probably have urinary incontinence. As Kegel exercise helps to strengthen the pelvic muscles, such involuntary leakage can easily stop if you regularly practice this simple vaginal exercise.

3. Post-menopausal women:

Post-menopausal women have the chance of suffering from prolapsed uterus, a condition in which the uterus slips into the vagina, through the cervix. This displaced uterus can be extremely uncomfortable for the person. Kegel exercise is helpful in preventing such a condition.

4. Women who lift regularly:

Women who work in manufacturing and delivery industries are the superwomen who have to lift heavy loads on a regular basis. Lifting and straining regularly can lead to prolapse of the uterus. And as we have already established, Kegel exercise can help prevent this condition in women.

5. Healthy women:

Kegel exercise helps women with the special medical cases as mentioned above. That doesn’t mean healthy ones should skip it. In fact, doctors recommend all women to include it in their daily routine, to strengthen the pelvic floor muscles that support her womb, bladder, and bowels.

How To Do Kegel Exercise

Don’t be nervous about Kegel exercise - this is no circuit training. You can practise it even while you’re sitting at work or binge-watching shows on Netflix. Here’s how you can get started:

1. Locate the right muscles:

One easy way to isolate the muscles that you need to engage in kegel exercise is by trying to stop the flow during the process of urination, and carefully understand the muscles you use to do that. You can also take the help of your gynaecologist if you’re unable to do it on your own.

2. Carefully perfect the exercise:

Now that you know your pelvic muscles that are going to be at work during kegel exercise, focus on tightening them. Once you do that, count up to 3 before you relax again. Gradually, you can increase the count. Do this 10-15 times in a single go, and repeat each set three times a day.

Remember that if you’re feeling discomfort during the vaginal exercise, or feel pain in the abdomen or back after the session, then you’re probably not doing it correctly. So, don’t be shy, and ask your doc for help. So, get to work, ladies. Keep your vagina fit and tight with the simple kegel exercise!