Kegel Exercises: Improving Life during Menopause

Aug 052013

Kegel Exercises During MenopauseDuring the time leading up to menopause, often referred to as perimenopause, you begin to notice changes in your body, including menstrual irregularity, mood swings, trouble sleeping, hot flashes and more. In addition, you may notice a change in your intimate health. No matter what symptom you’re struggling with during this complicated time, know that solutions and coping strategies exist that can help, and never hesitate to reach out to your physician for expert support.

During perimenopause, diminishing estrogen levels can cause your vaginal tissues to lose lubrication and elasticity.

Because of this, you may notice the following intimate changes:

1. Stress Urinary Incontinence: You leak a little urine from sneezing, laughing or coughing.
2. Dyspareunia: Sexual Intercourse can become painful or uncomfortable.
3. Pelvic Organ Prolapse: You may develop a feeling of heaviness or dragging in your vagina caused by your pelvic organs slipping out of place.

Although these intimate problems may have a huge impact on your life, the answer to improving or preventing them is sometimes as simple as adding a few minutes of no-sweat exercise to your daily routine.

Building Better Control

Incontinence, dyspareunia and prolapse are all closely related to the strength of your pelvic floor muscles. This is because your pelvic floor muscles form a sort of supportive hammock under your urethra and bladder that keeps things in place and running smoothly. A great way to improve bladder control, enhance comfort during intimacy and fight prolapse is to improve your pelvic floor muscle strength—and this can often be done safely and comfortably through pelvic exercises, also known as Kegel exercises. Kegel exercises have even been known to help women who have persistent difficulty reaching orgasm.

The Key to Correct Kegel Exercises

Often, the first line of treatment recommended by doctors to improve pelvic floor muscle strength is Kegel exercising. One of the best things about Kegel exercising is that you can do it discreetly almost whenever you want. To do a Kegel, tighten your pelvic floor muscles and lift your anus, urethra and vagina just like you would to stop urine flow. Hold the contraction for 2-10 seconds and then relax for an equal amount of time. Developing a routine for exercise is a great way to regain strength. Try doing this exercise in sets of 4 or 5 repetitions a few times each day.

Many women also do Kegel exercises with the assistance of a weighted exerciser, which adds something firm to flex you muscles around. These exercisers help you develop the correct technique of contracting the pelvic floor muscles up instead of down. Whether you exercise with or without weights, be careful to relax your body while exercising (avoid flexing your stomach, thighs or buttocks) and try to practice normal breathing.

A Stronger Future

Kegel exercising is a habit that can benefit your intimate health during your entire life. Continuing to build strength and tone your pelvic floor muscles will help you to have better bladder control and enhance your romantic and personal intimate life. If you’re interested in learning more about Kegel exercises, or for a unique and effective guide to building pelvic strength, click here.


intimina laselle pelvic floor kegel exerciser amber canaan review

Please note that advice offered by Intimina may not be relevant to your individual case. For specific concerns regarding your health, always consult your physician or other licensed medical practitioners.


Can Vibrators Help with Symptoms of Menopause?

While the changes to your sex life are not always at the forefront of your mind when you reach menopause  – thank you, distracting hot flashes  – changes to your vagina during menopause will indeed affect your intimate life. But menopause doesn’t herald the end of your sex life, just changes to it – and [...]

Read more »


HRT for Menopause Explained – A Quick Guide to Hormone Replacement Therapy

Deciding if you want to have hormone replacement therapy is something that most women of ‘a certain age’ will have at some point considered. Being menopausal is described in many ways, but ‘glamorous’ and ‘enjoyable’ are not usually the first words that spring to mind. HRT offers many women a Get Out of Jail Free [...]

Read more »

Reasons to celebrate menopause

6 Silver Lining Symptoms of Menopause: It Ain’t All Bad!

There is a lot to be said about menopause and let’s face it, nearly all of it is negative. This is understandable as there are some pretty hefty downsides, for example mood swings, loss of libido and those dreaded hot flashes – not cool (get it?) With so much doom and gloom surrounding the “change” [...]

Read more »

woman with red hair staring out into the distance

We Need to Talk About Premature Menopause

Navigating the choppy waters of menopause is hard enough in the middle of one’s life, never mind the little-known prospect of menopause before 40. Premature menopause affects many young women and because of the lack of awareness surrounding it, can be a lonely and confusing position to be in. With understanding, we are better placed [...]

Read more »

Peri-what? – Perimenopause Explained

The word “menopause” is a loaded one. For many women, it conjures up feelings of anxiety and confusion because most of us don’t talk about it openly or frequently enough. Then, to add to the uncertainty, friends and the media start talking about “perimenopause” – what is that? Don’t worry, it’s not as complicated or [...]

Read more »

The Hard Truth about Menopause and Osteoporosis

Osteoporosis is often called the “silent disease” because it usually progresses without physical symptoms. Many with osteoporosis don’t even realize they have it until a sudden fall, bump or strain that wouldn’t normally be serious causes a fracture or break. The relationship between bone density and estrogen levels also means women over the age of [...]

Read more »

Avoiding Vaginal Atrophy

Vaginal Atrophy: 3 Proactive Solutions

With the average age of menopause being 51, most of us will spend at least 1/3 of our lives beyond menopause. This is all the more reason to take care of our bodies; we still have a lot of living to do and many years of happiness after our fertility has waned. Lower or non-existent [...]

Read more »

Menopause and Loss of Libido: How to Regain Your Desire

Menopause and Loss of Libido: How to Regain Your Desire

Before we discuss loss of libido, let’s look at the brighter side of sex after menopause. Menopause means no more periods, and no more need for contraception. It comes at a time a lot of women are comfortable in their own skin, more confident, and maybe in a long-term relationship. Children have usually moved out [...]

Read more »

Vaginal Changes in Menopause

Vaginal Changes During Menopause: How To Overcome Them

As we get older we often worry about the effects of aging, scrutinizing each wrinkle and fretting over every jiggle, but we sometimes forget about what’s happening to the parts we can’t see – like our vaginas. First and foremost it’s important to recognize what’s causing most of these changes. As we approach menopause our [...]

Read more »

5 Tips for Amazing Sex During Menopause

5 Tips for Amazing Sex During Menopause

We often hear from women who are worried that their sex life will end when they reach menopause. It’s something that society as a whole has taken to be a given; that women will or even should stop having sex when the ‘change’ happens. Thankfully, it’s definitely not the case! Two thirds of women find [...]

Read more »

  • Sign Up. It's Rewarding!
  • Join our newsletter list today.
  • Enjoy 10% off your first order.
  • *Email address
  • *Birthday
  • *Required field
     For first-time subscribers only. Terms & Conditions
INTIMINA uses cookies to improve our service to the customer. By continuing to browse our site, you agree to our use of cookies detailed here.   ACCEPT