How to Perform Kegel Exercises for a Stronger Pelvic Floor

Let’s face it: the pelvic floor doesn’t get the attention it deserves. This vital group of muscles at the bottom of the pelvis plays a crucial role in supporting the uterus, bladder, and bowels. Many people only start thinking about pelvic floor strength when issues arise—like experiencing a little leakage when laughing, sneezing, or jumping.

Surprisingly, the pelvic floor has a tough job, yet few individuals actively work to strengthen it. That’s where Kegel exercises come into play. Whether you’re addressing postpartum recovery or urinary incontinence, these internal exercises are essential for maintaining pelvic health. Here’s everything you need to know about Kegels, including their benefits and proper techniques.

What Are Kegel Exercises?

Kegel exercises are designed to strengthen the pelvic floor muscles, which in turn support the bladder and can help prevent issues like urinary leakage or pelvic organ prolapse (which, trust us, you’ll want to avoid). Factors such as pregnancy, aging, weight gain, or gynecologic surgery can weaken these muscles, as noted by MedlinePlus.

Locating Your Pelvic Muscles

Before diving into Kegels, it’s vital to identify the correct muscles. You can do this by imagining that you’re trying to hold in gas or tightening your vagina as if you were inserting a tampon, according to Harvard Health. Alternatively, you can insert a finger into your vagina, tighten the muscles as if you are trying to hold in urine, and then release. You should feel the muscles lift and relax, while your thighs, buttocks, and abdomen stay relaxed.

How to Perform Kegel Exercises

Once you’ve located the right muscles, follow these steps to begin your Kegel routine:

Empty your bladder and find a comfortable position—either sitting or lying down.
Take a few deep breaths to relax your body.
Tighten your pelvic floor muscles, holding the contraction for 3 to 5 seconds.
Relax the muscles for another 3 to 5 seconds.
Repeat this cycle 10 times, three times a day (morning, afternoon, and evening).

Once you’re comfortable, you can perform Kegels almost anywhere: at your desk, while driving, or even while watching TV!

Benefits of Kegel Exercises

The primary benefit of Kegel exercises is the prevention of involuntary urine or bowel leakage. But there’s more! According to Memorial Sloan Kettering Cancer Center, Kegels can enhance sexual health by:

Relaxing the vaginal muscles, which can alleviate discomfort during intercourse or exams.
Improving blood circulation to the pelvic area, potentially increasing sexual arousal.
Making it easier to achieve orgasm.
Enhancing vaginal lubrication.

How to Know if You’re Doing Kegels Correctly

If you’ve taken the time to identify the right muscles, you should find it easier to perform Kegels correctly. If you experience pain during the exercises, consult your healthcare provider to address any concerns.

When Will You See Results?

According to the Mayo Clinic, you could notice fewer bladder leaks within a few weeks to several months, provided you’re doing the exercises correctly. Once you begin to see improvement, it’s essential to integrate Kegels into your daily routine for ongoing benefits.

What Is a Kegel Egg?

Also known as a yoni egg, a Kegel egg is an oval-shaped stone designed to be inserted into the vagina. Some believe these can enhance pelvic floor strength and sensuality. However, health experts caution against using Kegel eggs due to potential risks, including infections and damage to pelvic floor muscles, as noted by OB/GYN Dr. Emma Hernandez.

Can You Overdo Kegels?

Like any exercise, it’s possible to overdo Kegels. Too much strain can lead to issues like bladder pain, constipation, or soreness in the pelvic area. Remember, moderation is key!

Kegels for Men

Kegels aren’t just for women; men can also reap the benefits. Strengthening pelvic floor muscles can improve sexual performance, enhance erections, and increase bladder control.

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Summary

Kegel exercises are essential for maintaining pelvic floor strength, which supports bladder control and enhances sexual health. Both men and women can benefit from these exercises, which can be performed discreetly throughout the day. By identifying the correct muscles and following the proper technique, you can reap the rewards of a stronger pelvic floor.

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