Although Kegel exercises have been around since the 1940s, there are still many misconceptions that exist about them. We're setting the record straight with a list of the five most prevalent myths.
This could not be farther from the truth! Men have essentially the same pelvic muscles as women. In fact, the male pelvic muscle system is arguably even more complex. For men, these muscles play an important role in controlling or supporting erectile function, blood flow, ejaculation and orgasms, as well as affecting prostate health, urinary health and bowel control.
No! Your pelvic floor muscles are skeletal muscles - like your biceps and triceps - and to achieve optimal muscle growth, they need sufficient time for recovery, as in any other muscle-strengthening regimen. Training them too often can actually be counterproductive. We recommend 3-4 sessions per week, allowing rest for maximal response and performance.
Truth is you can, but you shouldn’t. Our understanding of exercise science has evolved quite a bit over the years, and we now have the knowledge that by properly isolating muscles and following well-designed routines, you can get a more effective and efficient workout in a shorter period of time. The same holds true for Kegel exercises.
To effectively isolate the pelvic muscles you need to be relaxed and focused, concentrating on the right muscles, and following an effective Kegel exercise program - such as the one provided by us at The Private Gym. The exercises should be performed in a quiet environment without distractions, allowing single-minded focus so that you can concentrate on the task at hand.
Kegel exercises are much more nuanced and sophisticated than simply contracting and releasing your pelvic floor muscles. There are actually a number of variables that come into play: the intensity of the Kegel contraction; the time of the Kegel contraction; the rest time; the number of repetitions (reps); the number of sets performed; and whether you add resistance to your training routine. These variables impact how strong your pelvic muscles become.
Scientific studies have shown that over 70 percent of women who think they are doing Kegel exercises properly are actually contracting other muscles, typically the rectus, the gluteal muscles and the adductor muscles of the thigh. This is also true for men. Private Gym has scientifically crafted an interactive, follow-along, progressive exercise program that enables you to target and strengthen the proper muscles in the most efficient means possible.
The simple answer to this question is no. The “use it or lose it” principle applies here as it does in any muscle-training regimen. Muscles get stronger when the proper stresses and resistances are placed upon them. They can also lose strength when not used or exercised. This is known as disuse atrophy.
Your pelvic muscles are skeletal muscles - just like your other major muscle groups - and must be continually kept in shape. You can learn all about the importance of your pelvic muscles and how to properly exercise them at The Private Gym.