Kegel's exercises, named after Dr. Arnold Kegel, refer to pelvic floor exercises. The major aim of developing this exercise was to add strength to the pelvic muscles. The intention Dr. Kegel had to introduce this exercise in 1948 includes the prevention of needless and inefficient surgeries. This exercise involves repeated realization and contraction of the muscles that form part of the pelvic floor. So, wear your workout tank tops and get started now to improve your pelvic floor strength.
exercise has a great place in history. Doctors have been using this exercise since 1948. They used to treat female patients who were suffering from stress incontinence after childbirth. Not only this, but the it had proved itself useful in other conditions too. These conditions involve premature ejaculation, fecal incontinence, erectile dysfunction and climacteric. Along with urinary incontinence, post radical prostatectomy, male lower urinary tract symptoms, and overactive bladder. Kegel exercise is more favorable to people as they do not have to buy any expensive machines or weights. However, the proper performance of the exercise determines the success of this exercise.
Three Steps of Kegel
The Kegel exercise has three steps as stated by Dr. Kegel:
"Make the patient lay down as a first step of the kegel exercise. Ask him to be in the lithotomy position (flat with legs in loops) and then observe him." Kegel began by observing the ability of the patient to draw up the perineal structures visibly.
"The second step of the it is a delicate vaginal inspection with one finger." The digital inquiry is done for two reasons. Firstly, it allowed the doctor to evaluate the development of the pubococcygeus muscle at various depths. Secondly, it allowed the doctor to confirm whether the patient could contract and identify the right muscles or not. Thus, the purpose of Kegel's digital exam was to identify the muscle rather than to exercise it.
"The doctor inserts the Perineometer after almost 5 to 10 right contractions. To note the results of her efforts both patient and physician observe the manometer" says the third stage. There is an inclusion of the Perineometer biofeedback device. According to several articles, this inclusion signs the start of the third and primary step of Dr. Kegel's exercise program.
It is worth noting that Dr. Kegel rather than defining his exercises "formally" defined them "operationally." This means he described what we can measure rather than describing "how to do the exercises." Dr. Kegel invented and used the perineometer, the world's first biofeedback instrument. The objective of this devise was to examine the strength of the pelvic muscle. This is doable both in the office and in the patient's daily at-home use.
Benefits of Kegel Exercise
- Improvements occur in the ability of defecation.
- Prevention or decrease in the prolapse of pelvic organs.
- Making childbirth easier by the conditioning of muscles.
- Reduction in pelvic-related pain.
- Enhancement of sexual function.
- Prevention of urinary and fecal incontinence during or postpartum.
An effective yet simple exercise that results in providing strength and stability to the entire body is Plank Exercise. You can achieve it in various ways. The main aim of this exercise will be to raise your upper body from the ground. To do so use your hands or elbows. You will also have to keep your body at 90 degrees to the ground. In such a posture your stomach must face the ground. You can think of Plank as a man stuck in a push-up’s extended pose, without moving up and down. Reading it you may find it more forgiving and nicer than push-ups. But Plank very rapidly becomes an energetic exercise. In many exercises routine, Plank is an important one.
It is also a vital part of many yoga routines. All yoga such as cardio-centric, hot yoga routines, and sun salutations use the Plank pose. you need to keep the posture for many seconds. Else use it as a connecting pose between different phases of yoga sequences.
Not only yoga, but it also has its place in the practice sessions of professional boxes. During their training, they have to rather go for held crunches, Planks, set of sit-ups, and set of push-ups. Many perform each exercise in workout tank tops and for a specific period. The time starts with the timer and ends with the coach’s whistle. Along with this, Plank session is a part of many other professional sports teams. These include football, hockey, cricket, etc. The fame of this exercise is due to its ability of strengthening a wide range of human body’demand.
Steps of Plank
Doing the front or high plank is quite easy if you already have been practicing push-ups for a long. It is the most common type of Plank. You just need to raise yourself up from the ground with the help of your elbows. Keep your back completely straight and just hold on. Take care of the following points:
- There should be a bit of space between your chin and neck.
- Push your body upwards and your chin should be tight above your neck.
- Line your elbows with your wrists up.
- Assure your shoulders are directly above your elbows.
For beginners, experts recommend that 30 seconds of timing is enough. This is not a rule of thumb if you cannot manage for 30 seconds, hold for less but practice daily. Besides this, you can also switch to a forearm plank. In this state, you can hold yourself longer, resting your weight on your forearms.
Benefits of Plank Exercise
- Planks are one of the best core exercises.
- Observe the improvements in your posture.
- Helps in getting rid of back pain.
- Progress in the coordination of the body.
- Enhancement in the resilience of the body.
- Better metabolic system of the body.
- Improvement in the person’s mood.
Which is more effective?
Neutrally talking about any exercise, even simple squats, and lunges, that improve your health, is effective. But when it comes to comparison, we have to make a decision. We have read about Kegel; it helps to build up the pelvic muscles. We have also discussed Plank, which helps in stability and strengthening of muscles of the whole body. Now it depends on the choice of the person. Is he only concerned about the pelvic muscles or wants to strengthen the muscles of the whole body? More precisely having issues with the lower body, like sexual dysfunction or urinary and fecal incontinence try the Kegel exercise. Else simply for muscle strengthening attempt the Plank exercise. Both have specific efficiency in a specific setting.