If you have been doing kegel exercises to strengthen your pelvic floor muscles you may be wondering when you are going to see results. Like any exercise, there is no switch to flip to make results appear overnight. Also, as with any exercise, it takes dedication, commitment and time.
Kegel exercises can help strengthen pelvic floor muscles which can help a variety of conditions that affect women. For example, kegel exercises can help with incontinence; prevent pelvic floor weakness and uterine prolapse. Kegel exercises can also help with vaginal tightening. So many changes happen to a woman’s body during pregnancy and these changes become more pronounced with multiple pregnancies as pelvic organs stretch and don’t snap back to pre-pregnancy form.
So when thinking of how long it may take to see results once kegel exercises are started, it is important to consider all the variables that come into play. Things to be considered include:
- The problem you are doing kegel exercises to treat. Some problems take a stronger pelvic floor to improve which usually means longer time before results are noticed and some problems can start resolving in a short time.
- The severity of the problem at hand. Is your uterus about to prolapse and start coming out of your vagina?
- The shape the pelvic floor muscles are in when you start. Like any other muscle in the body, the worse shape it is in, the longer it will take to see results.
- Are you doing kegels correctly and consistently? Or is it like someone who slacks off from going to the gym for a week?
The average amount of time it takes for a woman to notice a difference after starting kegel exercises is eight weeks. That doesn’t mean that some won’t see results sooner and some won’t see results until after eight weeks.
One way to keep track of progress is to test your pelvic floor muscle strength before you begin and then at regular times over the course of the next couple months. You can do this by inserting your finger into your vagina and squeezing your PC muscles. Pay attention to how tight your vagina closes in around your finger. As your muscle tone gets better you should be able to increase the tightness around your finger. Another way to test this is to insert a kegel bar or ball and squeeze your PC muscles to see how long you can keep the bar or ball in your vagina. Lastly, when you are urinating and you squeeze your PC muscles to stop the flow of urine, time how long you can keep the flow stopped. Each time you want to track your progress, do these tests again and see if there has been any change.
To get the most from your kegel exercises so you will get results within the average eight weeks try these tips:
- Stick with it. Many women give up when they don’t see results as fast as they would like.
- Incorporate kegel exercises into your regular routine. Make time for them every day.
- Kegel exercises should be done consistently and correctly each day. Make sure if you are doing them, you are doing them right.
- Use kegel aids to help build resistance. Like any weight training, you have to increase the weight and repetitions to see results.
- Be patient and do not try to do too much too soon. If you have very weak pelvic floor muscles you may end up doing more damage. On that same note, be sure to avoid other types of activities such as heavy lifting that can damage pelvic floor muscles and set back your exercise goal.
It may be frustrating if you are not seeing results as quickly as you would like but if you stick with it and are committed to doing kegel exercises every day a few times a day, you will see results. The longer you stick with it the more results you will see and the better you will feel. Sex will improve, incontinence will decrease and you will reap all the rewards of a stronger pelvic floor.