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Correctly Perform How To Kegel Exercise: A Full Guide
What are Kegel exercises? Kegel exercises are simple squeezes you do with certain muscles in your body. These muscles sit like a sling low in your pelvis. They help control your bladder and bowels. Can anyone do Kegels? Yes, most people can learn to do them. Who should do them? People wanting better bladder control, those dealing with urine leakage, pregnant people, and anyone looking to strengthen their pelvic muscles can benefit greatly from doing Kegel exercises. This guide will show you how to find your pelvic floor muscles and how to perform these exercises correctly.
Learning About Your Pelvic Floor Muscles
Your body has many muscles. Some you can see, like in your arms or legs. Others are hidden inside. Your pelvic floor muscles are like a bowl or hammock at the bottom of your pelvis. They hold up your bladder, bowels, and for women, the uterus and vagina. Think of them as the floor of your core.
These muscles do important jobs. They help you hold in urine and stool. They also play a part in sexual function. If these muscles get weak, problems can happen. This can include urine leakage, called stress incontinence. It might also mean bowel control issues. Strengthening pelvic muscles through Kegel exercises can help prevent or fix these problems.
Weakness can happen for many reasons. Aging is one reason. Pregnancy and childbirth are big ones for women. Surgery in the pelvic area can also affect these muscles. Being overweight can put strain on them. Constant coughing, like from smoking or a cough that won’t go away, can also weaken them.
Strong pelvic floor muscles give you better control. They can improve bladder control. They can stop urine leakage. For women, they can support organs after pregnancy. They can even make sex feel better. For men, strong pelvic floor muscles can help with bladder and bowel control too. They can also help with erectile function and control over ejaculation. Kegel exercises are a key way to make these muscles stronger.
How To Find Pelvic Floor Muscles
Before you do Kegels, you need to find the right muscles. This is a very important step. Doing Kegels with the wrong muscles won’t help. It might even cause other issues. Most people find these muscles using one of a few simple methods.
Method 1: Stopping Urine Flow
This is a common way to find the muscles. Next time you are peeing, try to stop the flow midstream. The muscles you use to do this are your pelvic floor muscles. You should feel a squeeze and lift in that area.
Important Note: Only use this method to find the muscles. Do not make a habit of stopping urine flow often. Doing this regularly while peeing can cause problems with your bladder emptying properly. It can even lead to infections. Use this method just once or twice to learn what the squeeze feels like and where it is.
Method 2: Imagining Holding Back Gas
Another way to find the muscles is to imagine you are trying to hold back gas. You would squeeze muscles around your anus to do this. This squeeze also uses your pelvic floor muscles. Focus on the feeling of lifting and tightening around your back passage. Be careful not to squeeze your buttocks or stomach muscles.
Method 3: For Women – Using a Finger
A woman can try this. Wash your hands well first. Lie down and put a clean finger into your vagina. Try to squeeze around your finger. You should feel the vagina tighten and your pelvic floor lift up. It might feel like a gentle pull upwards.
Method 4: For Men – Feeling the Area
A man can find these muscles by feeling the area behind the scrotum. Try to squeeze the muscles you would use to stop urine flow. You should feel the area behind the scrotum lift closer to the body. This shows you are using the right muscles.
Once you find the muscles, practice squeezing and relaxing them a few times. Get a feel for the movement. Make sure you are not squeezing your stomach, legs, or buttocks instead. The squeeze should be inside and feel like a lift. Your breathing should stay normal.
Proper Form for Kegels
Finding the muscles is step one. Doing Kegels with proper form is step two. Getting the form right makes sure you work the correct muscles. It makes the exercises effective. Bad form is a waste of time. It can also put strain on other muscles.
What Proper Form Feels Like
- Inside Squeeze: The feeling should be deep inside your pelvis.
- Lifting Action: Imagine lifting something up and in. Not pushing down or out.
- Isolated Movement: Only the pelvic floor muscles should work. Your stomach, bottom, and thigh muscles should stay relaxed.
- Normal Breathing: Do not hold your breath. Breathe easily through your nose or mouth.
- No Pushing: Never push down when doing Kegels. This can strain the muscles and even cause problems. You are always trying to lift and hold.
Common Mistakes to Avoid
- Squeezing Buttocks: Your bottom muscles often want to help. Keep them relaxed.
- Squeezing Abs: Don’t tense your stomach muscles. They should be soft.
- Squeezing Thighs: Inner thigh muscles can try to join in. Keep them loose.
- Holding Breath: This makes the exercise harder and less effective. Breathe normally.
- Pushing Down: This is the opposite of what you want to do. Always lift and squeeze up and in.
- Doing it While Peeing Regularly: Remember, only do this once or twice to find the muscles. Regular stopping of urine flow is bad for your bladder.
Getting the form right might take practice. It’s okay if you don’t get it perfect at first. Keep trying to isolate the squeeze to just the pelvic floor area. You can practice lying down first. It’s often easier to feel the muscles this way. As you get better, you can do them sitting or standing.
How To Kegel Exercise for Women
Kegel exercises for women are a vital tool. They help women maintain control over their bodies. They are very important during certain life stages.
Basic Kegel Exercise Steps for Women
- Find Your Muscles: Use one of the methods described earlier. Be sure you know what the right squeeze feels like.
- Get Comfortable: You can start by lying down. This helps you focus. Later, you can do them sitting or standing.
- Relax: Let your stomach, bottom, and thigh muscles relax completely.
- Squeeze and Lift: Squeeze your pelvic floor muscles. Feel the lift up and in. Imagine you are trying to stop gas and stop urine at the same time.
- Hold: Hold the squeeze. Start by holding for just a few seconds, maybe 2 or 3.
- Relax: Slowly let the muscles relax completely. Take a few seconds to relax fully before the next squeeze. Make sure you feel them let go.
- Repeat: Do this squeeze and relax cycle multiple times.
Sets and Reps for Women
You want to build up how long you hold the squeeze. You also want to build up how many squeezes you do.
- Goal: Aim to hold each squeeze for 10 seconds.
- Goal: Aim to do 10 squeezes in a row.
- Goal: Aim to do 3 sets of 10 squeezes each day.
This is the ideal to work towards. Start where you are. If you can only hold for 2 seconds, that’s fine. If you can only do 5 squeezes, that’s okay too. Slowly increase the hold time and the number of repeats as you get stronger. Rest for a few seconds between each squeeze. Rest for maybe a minute between sets.
Quick Squeezes
Besides holding squeezes, you can also do quick squeezes. These are short, fast contractions. Squeeze the muscles tightly, then quickly release. These quick Kegels can help with sudden needs to hold urine or stop leakage during a cough or sneeze. Try doing 10-20 quick squeezes after your longer holds.
When to Do Kegels
You can do Kegels almost anywhere. They are invisible. This makes them easy to fit into your day.
- While sitting at your desk.
- While watching TV.
- While waiting in line.
- While driving.
- Before and after lifting something heavy.
- Before and during times you might cough or sneeze.
Making them a habit is key. Link them to something you do every day. For example, do them every time you brush your teeth. Or every time you are at a red light.
How To Kegel Exercise for Men
Kegel exercises for men are just as important. They help men with bladder control, especially after prostate surgery. They can also help with bowel control and sexual health.
Basic Kegel Exercise Steps for Men
- Find Your Muscles: Use one of the methods described earlier. Be sure you know what the right squeeze feels like. The feeling of pulling the penis back towards the body and lifting the scrotum are good signs you found them.
- Get Comfortable: Lie down or sit in a chair with your feet flat.
- Relax: Make sure your stomach, bottom, and thigh muscles are loose.
- Squeeze and Lift: Squeeze your pelvic floor muscles. Feel the area behind your scrotum lift up. Imagine stopping urine flow and holding back gas at the same time.
- Hold: Hold the squeeze. Start with a few seconds, maybe 2 or 3.
- Relax: Let the muscles relax completely. Relax for a few seconds before the next squeeze.
- Repeat: Do this squeeze and relax cycle multiple times.
Sets and Reps for Men
Like women, men should work towards holding longer and doing more repeats.
- Goal: Aim to hold each squeeze for 10 seconds.
- Goal: Aim to do 10 squeezes in a row.
- Goal: Aim to do 3 sets of 10 squeezes each day.
Start small if you need to. Increase the hold time and number of squeezes as you get stronger. Rest briefly between squeezes and for about a minute between sets.
Quick Squeezes for Men
Quick, fast squeezes are also helpful for men. These help with sudden needs for control. Squeeze the muscles quickly and tightly, then release right away. Try doing 10-20 quick squeezes after your longer holds.
Integrating Kegels into Daily Life for Men
Just like for women, men can do Kegels anywhere.
- While reading.
- While watching sports.
- While driving.
- Before lifting something heavy.
- Before and during a cough or sneeze.
Make them a regular part of your day. This helps you remember to do them.
Kegel Exercise Benefits
Doing Kegels regularly offers many benefits. These benefits come from strengthening pelvic muscles.
Improved Bladder Control
This is one of the biggest benefits. Strong pelvic floor muscles help keep your bladder opening closed. This prevents leaks.
- Less Urine Leakage: Many people, especially women after childbirth or as they age, deal with urine leakage. This can happen when they cough, sneeze, laugh, jump, or lift things. These are called stress leaks. Strengthening the pelvic floor can greatly reduce or stop these leaks.
- Better Control Over Urge: Kegels can help if you feel a strong, sudden need to pee. Strengthening the muscles can give you more time to get to the toilet.
Better Bowel Control
The pelvic floor muscles also help control bowel movements. They help keep the anus closed. Strengthening them can help prevent accidental bowel leakage.
Support During Pregnancy and Postpartum
Kegels are highly recommended during and after pregnancy.
- During Pregnancy: They help support the growing weight of the uterus. They can make labor easier by helping you control the pushing muscles. They can also help prevent bladder leaks that might happen during pregnancy.
- Postpartum Kegels: After giving birth, the pelvic floor muscles are stretched and often weak. Doing postpartum Kegels helps them heal and get strong again. This is very important for regaining bladder control and supporting pelvic organs. Starting postpartum Kegels as soon as you feel comfortable can speed recovery.
Enhanced Sexual Function
Strong pelvic floor muscles can improve sex for both men and women.
- For Women: Strong muscles can mean stronger contractions during orgasm. They can also increase sensation.
- For Men: Kegels can help men improve control over ejaculation. Some studies suggest they might help with erectile dysfunction, especially if the cause is related to blood flow in the pelvic area.
Support for Pelvic Organs
For women, the pelvic floor muscles hold up the bladder, uterus, and rectum. If these muscles are weak, these organs can drop down into the vagina. This is called pelvic organ prolapse. Strengthening pelvic muscles can help prevent or manage mild cases of prolapse.
Preparing for Surgery
Men having prostate surgery might be told to do Kegels before and after the operation. This can help them regain bladder control more quickly after surgery.
Overall Core Strength
While Kegels focus on the pelvic floor, these muscles are part of your core. Strengthening them supports your lower back and improves your overall core stability.
| Benefit | How Kegels Help |
|---|---|
| Bladder Control | Muscles squeeze the bladder opening, stopping urine leakage during cough/sneeze. |
| Reduced Urine Leakage | Directly addresses stress incontinence by supporting the urethra. |
| Bowel Control | Muscles support the rectum and anus, helping prevent accidental leaks. |
| Postpartum Recovery | Helps stretched muscles heal and regain strength after childbirth. |
| Sexual Function (Women) | Can increase sensation and strength of contractions. |
| Sexual Function (Men) | May help with ejaculatory control and possibly erectile function. |
| Organ Support (Women) | Helps hold up the bladder, uterus, and rectum, preventing prolapse. |
| Surgery Recovery (Men) | Aids in regaining bladder control faster after prostate surgery. |
| Strengthening Pelvic Muscles | Directly builds strength, endurance, and control in the pelvic floor. |
Building a Kegel Routine
Doing Kegels once in a while won’t do much. You need to do them regularly. Making them a habit is key to seeing results. Consistency is more important than doing too many at once.
How Often to Do Them
Aim for doing your Kegel exercises at least three times a day. Space them out if you can. For example, do one set in the morning, one set at midday, and one set in the evening.
How Many to Do
Work towards the goal of 3 sets of 10 repetitions (holds) per day. If you are also doing quick squeezes, add 10-20 quick ones after each set of holds.
How Long to Hold
Start with what you can manage, maybe 2-3 seconds. Slowly add one second every few days or weeks. Work towards holding each squeeze for a full 10 seconds.
How Long to Relax
Give your muscles time to rest between squeezes. Relax for the same amount of time you squeezed, or even longer. If you held for 5 seconds, relax for 5-10 seconds before the next squeeze. This prevents muscle fatigue.
How Long Until You See Results
You might not notice a change right away. It takes time for muscles to get stronger. Most people start seeing results within a few weeks to a few months. Keep doing them daily. Be patient. Don’t get discouraged if you don’t see changes right away.
Making it a Habit
Tie your Kegels to things you already do.
- After each time you go to the bathroom.
- While waiting for your coffee to brew.
- During commercials on TV.
- Every time you check your phone.
- Before you get out of bed in the morning.
- While sitting in traffic.
Choose a few triggers throughout your day to remind you.
Progressing Your Kegels
Once you can easily do 3 sets of 10-second holds, you can keep challenging yourself.
- Add Resistance: For women, special vaginal cones or weights can be used. These add resistance for the muscles to squeeze against. Use these only after you can do basic Kegels well.
- Vary Positions: Do Kegels while standing, sitting on different surfaces, or even doing light activities. This makes the muscles work against gravity.
- Combine with Other Exercises: As you get stronger, you can try doing Kegels during other exercises like squats or bridges. Squeeze as you lift, relax as you lower.
Always focus on maintaining proper form, no matter how advanced you get. If you lose proper form, go back to basics.
Special Cases: Postpartum Kegels
Postpartum Kegels are very important. Giving birth, whether vaginally or by C-section, stretches and weakens the pelvic floor muscles. This can lead to issues like urine leakage or pelvic pain.
Starting Postpartum Kegels
- Check with Your Doctor: Always talk to your doctor or midwife before starting any exercise after birth.
- Start Gently: Begin when you feel comfortable, usually a few days after giving birth. Start with gentle squeezes. Just try to feel the muscles engage.
- Focus on Finding: In the beginning, just finding the muscles again is the main goal. Use the methods described earlier. Be patient with yourself. Your body has been through a lot.
- Build Slowly: Start with just a few short holds (maybe 2-3 seconds). Do a few repeats. Slowly increase the number of repeats and the hold time as you feel stronger.
- Listen to Your Body: If anything hurts or feels wrong, stop. Rest and try again later, or talk to your healthcare provider.
Importance of Postpartum Kegels
- Healing: They increase blood flow to the area, which helps tissues heal faster.
- Preventing Leaks: They are key to regaining bladder control and stopping postpartum urine leakage.
- Pelvic Support: They help bring the pelvic organs back into place and provide support.
- Reduced Pain: They can help with pelvic pain that some women feel after birth.
Many women benefit from seeing a pelvic floor physical therapist after birth. These experts can help you check if you are doing Kegels correctly. They can also give you a plan tailored to your needs.
When to Seek Help
Kegels are great. But sometimes they are not enough, or you might have trouble doing them.
If You Can’t Find the Muscles
Some people struggle to find the right muscles. They might squeeze other muscles instead. This is common.
If You Have Pain
If doing Kegels causes pain, stop. This is not normal.
If Kegels Don’t Help
If you do Kegels regularly with proper form for a few months and still have problems (like urine leakage or pain), you might need more help.
A Pelvic Floor Physical Therapist
These are experts in the pelvic floor. They can:
- Help you find your muscles using different methods, including biofeedback or real-time ultrasound. Biofeedback uses sensors to show you on a screen if you are squeezing the right muscles.
- Check your form to make sure you are doing Kegels correctly.
- Create a special exercise plan for you.
- Help with pain in the pelvic area.
- Address other pelvic floor issues that Kegels alone cannot fix.
Don’t be shy about asking your doctor for a referral to a pelvic floor physical therapist. They can provide valuable help.
Avoiding Overtraining
Yes, you can do too many Kegels. The pelvic floor muscles are like any other muscle. They need rest. Doing too many, or squeezing too hard for too long without rest, can lead to:
- Muscle fatigue.
- Pain in the pelvic area.
- Muscle tightness, which can sometimes make symptoms like urgency or pain worse.
Stick to the recommended sets and reps (3 sets of 10 holds). Always include relaxation time between squeezes and between sets. More is not always better. Quality and consistency are key.
Long-Term Commitment
Kegels are not a quick fix. They are like any exercise. You need to keep doing them to keep the benefits. Think of them as a lifetime practice for your pelvic health.
Just like you might continue to exercise your legs or arms, you should continue to exercise your pelvic floor muscles. Make them a regular part of your daily or weekly routine. Even when your symptoms improve, doing maintenance Kegels can help keep problems from coming back.
For example, even after stopping urine leakage completely, continue to do a set or two of Kegels each day to keep the muscles strong. This helps maintain bladder control and overall pelvic health as you age. Strengthening pelvic muscles is an ongoing process for many people.
Troubleshooting Common Issues
Sometimes things don’t go as planned when starting Kegels. Here are some common issues and tips.
- Issue: You can’t feel the squeeze or lift.
- Tip: Go back to the finding methods. Try the stop-urine method or the holding-gas method again. Try lying down, as gravity is less of a factor. Use a mirror to see if you are squeezing other muscles like your bottom. Focus only on the internal feeling.
- Issue: You feel it in your stomach or bottom, not inside.
- Tip: This means you are using the wrong muscles. Consciously relax your stomach and bottom. Put your hands on them to make sure they are soft when you try to squeeze. Focus on the feeling of lifting up and in from the very bottom of your pelvis.
- Issue: You feel pain.
- Tip: Stop immediately. Pain is not normal during Kegels. It might mean you are squeezing too hard, holding too long, pushing down, or have muscle tightness or another issue. Rest and try again gently. If pain continues, see a doctor or pelvic floor physical therapist.
- Issue: You forget to do them.
- Tip: Tie them to a daily habit (brushing teeth, waiting for something). Set reminders on your phone. Use a tracking app. Put sticky notes in places you see often.
- Issue: You are doing them but symptoms aren’t improving.
- Tip: Make sure your form is correct. Are you holding long enough? Doing enough repeats? Are you consistent (every day)? If you are sure about your form and consistency, but still no change after 2-3 months, see a healthcare professional. There might be other factors or you might need more targeted help.
FAQ: Your Kegel Questions Answered
How often should I do Kegel exercises?
Aim to do them at least three times each day.
How many Kegels should I do in one session?
Work up to doing 3 sets of 10 holds. Also, you can add 10-20 quick squeezes per session.
How long should I hold a Kegel squeeze?
Start with 2-3 seconds. Work towards holding for 10 seconds per squeeze.
How long does it take to see results from Kegel exercises?
Most people notice improvement in bladder control or other symptoms within a few weeks to a few months of daily practice.
Can men do Kegel exercises?
Yes, absolutely! Kegel exercises for men are very helpful for bladder and bowel control, especially after prostate surgery, and can help with sexual health.
Should I do Kegels while peeing?
Only do this once or twice to learn how to find pelvic floor muscles. Do not make a habit of stopping urine flow regularly, as it can cause bladder problems.
Can Kegels help with urine leakage?
Yes, Kegels are one of the main ways to treat and prevent stress urine leakage by strengthening the pelvic floor muscles that support the urethra.
Are Kegel exercises safe during pregnancy?
Yes, Kegels are generally safe and recommended during pregnancy to support the pelvic floor and prepare for birth. Talk to your doctor if you have any concerns.
When should I start postpartum Kegels?
Check with your doctor or midwife. You can often start gentle squeezes a few days after giving birth, once you feel comfortable. Build up slowly.
What if I can’t feel the right muscles?
This is common. Try the finding methods again (stopping urine stream briefly, holding back gas). Focus on relaxing other muscles (stomach, bottom). If you still can’t find them, a pelvic floor physical therapist can help.
Can Kegels help with pelvic organ prolapse?
Strengthening pelvic muscles can help prevent or manage mild cases of prolapse by providing better support. More severe cases might need other treatments.
Can I do too many Kegels?
Yes, overdoing Kegels or not relaxing fully can cause muscle fatigue or pain. Stick to the recommended amounts.
Final Thoughts
Correctly performing Kegel exercise is a powerful tool for improving bladder control, stopping urine leakage, and strengthening pelvic muscles. Whether you are a woman considering postpartum Kegels or a man looking to improve control, finding the muscles and practicing proper form are key. Be patient, be consistent, and make Kegels a regular part of your health routine. If you have trouble, remember that help is available from healthcare providers or a pelvic floor physical therapist. Take control of your pelvic health today!