How Do You Do Kegel Exercises Correctly & Safely?

You do Kegel exercises by gently squeezing and lifting the muscles that support your bladder, bowel, and uterus (or prostate in men). This helps make these important muscles stronger. Doing them right is key for good results and to stay safe.

Kegel exercises are a type of pelvic floor exercise. They help you make the muscles in your lower pelvis area stronger. Think of this area like a hammock or sling of muscles. These muscles hold up your organs. They are vital for things like controlling when you pee or poop. They also play a role in sexual health. Learning how to do Kegel exercises correctly & safely is a simple but powerful step for better health.

Image Source: my.clevelandclinic.org

What are Pelvic Floor Muscles?

Think about the bottom part of your body. It’s between your legs. Your pelvic floor muscles are inside this area. They make a strong base or floor. This floor supports organs like:

• Your bladder (where pee is stored).
• Your bowel (where poop is stored).
• For women: your uterus (womb) and vagina.
• For men: your prostate.

These muscles help keep everything in place. They also work like doors. They open and close to control when you pee or poop. When these muscles are strong, these doors work well. They can stop leaks. They can also help with other body functions.

If these muscles get weak, problems can start. These problems might include leaking pee (incontinence) or feeling pressure down below. Things that can make these muscles weak include:

• Getting older.
• Having babies (for women).
• Being pregnant.
• Having surgery in the pelvic area (like prostate surgery for men).
• Gaining weight.
• Chronic coughing or straining.

Doing pelvic floor strengthening exercises, like Kegels, helps make these muscles strong again. It’s like any other muscle workout, but for an area you don’t usually see or think about.

Comprehending the Need for Kegels

Why should you do Kegels? There are many good reasons. Strong pelvic floor muscles help you in daily life. They can fix problems. They can also stop problems from starting.

h4 Benefits of Kegel Exercises

Doing Kegel exercises regularly can bring many positive changes.

• Better Bladder Control: This is a big one. Strong pelvic floor muscles are like strong door keepers for your bladder. They help you hold pee in when you need to. They can greatly help with Kegel exercises for incontinence, stopping leaks when you cough, sneeze, laugh, or exercise. They are truly bladder control exercises.
• Improved Bowel Control: These muscles also help control your bowel movements. They can help prevent leaks of gas or stool.
• Support During Pregnancy and After Birth: For women, strong pelvic floor muscles help support the baby during pregnancy. They can also help the body heal faster after giving birth.
• Improved Sexual Health: Strong pelvic floor muscles can increase blood flow to the area. This can help with arousal and make orgasms stronger for both women and men. For men, they might help with erectile function and control during ejaculation.
• Preventing Pelvic Organ Prolapse: In women, this is when organs like the bladder, uterus, or rectum drop down into the vagina. Strong pelvic floor muscles provide better support and can help prevent or improve this.
• Support After Prostate Surgery: For men who have had their prostate removed, Kegels are often recommended. They can help regain bladder control lost after the surgery.

So, Kegels are not just for people with problems. They are for anyone who wants to support their body’s functions and prevent future issues. They are a key part of general health and well-being for the pelvic area.

How to Find Pelvic Floor Muscles

Finding these muscles is the first step. It can be a little tricky at first because you can’t see them. But there are a few ways to feel which muscles are the right ones.

h4 Methods for Finding Your Pelvic Floor Muscles

Try these simple methods. Do them when your bladder is empty.

• Method 1: Stopping Pee Midstream (Use Only for Finding!)

  • Sit on the toilet to pee.
  • Start to pee.
  • Then, try to stop the flow of pee before you finish.
  • The muscles you squeeze to stop the flow are your pelvic floor muscles.
  • Important: Do this ONLY to find the muscles. Do not make a habit of stopping your pee midstream. Doing this often can be bad for your bladder.

• Method 2: Imagining Holding Back Gas

  • Imagine you are trying not to pass gas.
  • You would squeeze the muscles around your anus (back passage).
  • These muscles are part of your pelvic floor.
  • When you squeeze them, you should feel a lift inside.

• Method 3: Inserting a Finger (For Women)

  • Wash your hands well.
  • Lie down and put one or two clean fingers into your vagina.
  • Try to squeeze your pelvic floor muscles around your fingers.
  • You should feel a gentle squeeze and a lift on your fingers.

• Method 4: Looking in the Mirror (For Men)

  • Sit or lie down.
  • Gently squeeze the muscles you would use to stop gas or stop peeing.
  • Watch the base of your penis. You might see it pull inward slightly. Your scrotum (testicle sac) might also lift a little. This shows you are using the right muscles.

h5 What It Should Feel Like

When you squeeze the correct muscles, it should feel like a lift and squeeze inside your body.

• It is not squeezing your stomach muscles.
• It is not squeezing your buttock muscles.
• It is not pushing down. It’s an inward and upward lift.
• You should still be able to breathe normally while squeezing.

Practice finding these muscles a few times. Once you are sure you know which muscles to squeeze, you are ready to learn the correct Kegel technique.

Grasping the Correct Kegel Technique

Finding the muscles is the first step. Doing the exercise right is the next. The correct Kegel technique involves squeezing, holding, and releasing the right muscles without using others.

h4 Kegel Exercise Steps

Here are the simple steps to do a basic Kegel exercise:

1. Find the Right Muscles: Use the methods above to make sure you know which muscles are your pelvic floor.
2. Empty Your Bladder: It’s best to do Kegels when your bladder is empty.
3. Get into Position: You can start by lying down. This can make it easier to feel the muscles. You can also do them sitting or standing once you are used to them.
4. Squeeze and Lift: Gently squeeze the pelvic floor muscles. Pull them inward and upward. Imagine trying to stop both pee and gas at the same time.
5. Hold the Squeeze: Hold the squeeze. Start by holding for a few seconds, maybe 3 to 5 seconds.
6. Release Slowly: Slowly relax the muscles. Let them go completely. It’s important to fully relax between squeezes. This helps the muscles work well.
7. Rest: Rest for the same amount of time you held the squeeze. If you held for 5 seconds, rest for 5 seconds.
8. Repeat: Do this squeeze, hold, release, rest cycle again. Aim to do a set of 10 to 15 repetitions.

h5 Important Points for Technique

• Breathe: Do not hold your breath. Breathe normally throughout the exercise.
• Isolate the Muscles: Make sure you are only squeezing the pelvic floor muscles. Do not squeeze your stomach, legs, or butt. Keep these other muscles relaxed.
• Gentle Squeeze: Don’t squeeze too hard. A gentle to medium squeeze is enough when you are starting. You can increase the strength as your muscles get stronger.
• Focus: Pay attention to what your muscles are doing. This mind-muscle connection is important.
• Start Slow: Don’t try to hold for too long at first. Start with a short hold and build up slowly as your muscles get stronger.

Doing Kegels correctly is more important than doing many of them. Focus on quality over quantity, especially when you are new to them.

Interpreting Different Ways to Do Kegels

Once you have the basic squeeze-and-hold down, you can try different ways to work the muscles. This can help build both muscle strength and endurance.

h4 Types of Pelvic Floor Contractions

There are two main types of contractions used in pelvic floor exercises:

• Slow Holds: This is the basic exercise we described. You squeeze, hold for several seconds (e.g., 5-10 seconds), and release. These build muscle strength and endurance.
• Fast Flicks: These are quick, strong squeezes and immediate releases. Squeeze the muscles hard and fast, then let go right away. Do not hold the squeeze. These help the muscles react quickly, which is useful when you suddenly cough, sneeze, or laugh to prevent leaks.

h4 Making Kegels Part of Your Day

You can do Kegels almost anywhere and anytime because no one can see you doing them. This makes them easy to fit into your routine.

Here are ideas on when to do them:

• While watching TV.
• While sitting at your desk.
• While driving.
• While standing in line.
• Before you lift something heavy (squeeze your pelvic floor first for support).
• Before you cough or sneeze (quick flick).

Just remember to focus and use the correct technique. Don’t just squeeze aimlessly.

Implementing a Kegel Exercise Routine

Consistency is key with any exercise, and Kegels are no different. Doing them regularly will give you the best results.

h4 How Often and How Many?

A common recommendation for pelvic floor strengthening exercises is to do them every day or most days of the week.

• Sets: Aim for 3 sets of Kegels each day.
• Repetitions: In each set, do 10 to 15 repetitions.
• Hold Time: For slow holds, aim to build up to holding the squeeze for 10 seconds. Start with a shorter hold, like 3-5 seconds, if needed.
• Rest Time: Rest for the same amount of time as your hold time between each squeeze.

Example Daily Routine (Building Up):

Time of Day	Type of Kegel	Number of Reps	Hold Time (Start)	Hold Time (Goal)	Rest Time
Morning	Slow Holds	10-15	3-5 seconds	10 seconds	Same as Hold
Afternoon	Slow Holds	10-15	3-5 seconds	10 seconds	Same as Hold
Evening	Slow Holds	10-15	3-5 seconds	10 seconds	Same as Hold
Throughout Day	Fast Flicks	10-15 (as needed)	Quick squeeze	Quick squeeze	Immediate release

Listen to your body. Don’t overdo it, especially when you start. Your muscles might feel tired or a little sore at first. This is normal. If you feel pain, stop.

h4 How Long Until You See Results?

It takes time for muscles to get stronger. You might start to notice better control or fewer leaks in a few weeks to a few months. It can take up to 3-6 months to see the biggest improvements. Be patient and keep going! Kegels are often a lifelong exercise for maintaining pelvic health.

Fathoming Kegel Exercises for Women

Kegel exercises for women are very common. They are often talked about in relation to pregnancy, childbirth, and menopause.

h4 Kegels During Pregnancy

Doing Kegels while pregnant helps prepare the pelvic floor for birth. A strong pelvic floor can support the growing baby. It can also make labor and delivery easier. And it can help with recovery after the baby is born.

h4 Kegels After Childbirth

Childbirth can stretch and weaken the pelvic floor muscles. This is true whether you have a vaginal birth or a C-section. Doing Kegels after birth helps these muscles heal and regain their strength and tone. This is very important for preventing future problems like incontinence or prolapse. Your doctor or midwife can tell you when it is safe to start Kegels after giving birth.

h4 Kegels and Menopause

As women get older and go through menopause, changes in hormone levels can affect muscle strength, including the pelvic floor. This can sometimes lead to increased issues with bladder control. Doing Kegels regularly can help keep the pelvic floor strong and reduce these symptoms. They are a vital part of managing pelvic health through midlife and beyond.

h4 Kegels for Prolapse

For women dealing with pelvic organ prolapse, pelvic floor strengthening exercises are often a key part of treatment. While Kegels may not completely fix severe prolapse, they can help improve symptoms like pressure or discomfort. They can also help slow down the worsening of the prolapse. A doctor or physical therapist can help guide which exercises are best for prolapse.

Fathoming Kegel Exercises for Men

Kegel exercises for men are becoming more widely recognized. They are not just for women. Men have a pelvic floor too, and it supports important functions.

h4 Why Men Should Do Kegels

• Bladder Control: Just like in women, strong pelvic floor muscles help men control their bladder. This is especially important if they have issues like leaking after peeing (post-void dribbling).
• After Prostate Surgery: This is one of the most common reasons men start doing Kegels. Surgery on the prostate, especially for cancer, can damage nerves or muscles that help control the bladder. Doing Kegels before and after surgery is often strongly recommended by doctors to help regain bladder control and manage Kegel exercises for incontinence.
• Erectile Function: Some studies suggest that strengthening the pelvic floor can improve erectile function in men with certain types of problems. This is because the pelvic floor muscles help with blood flow to the penis and play a role in keeping blood there during an erection.
• Ejaculation Control: Stronger pelvic floor muscles may also help men have more control over ejaculation.

h4 Finding the Pelvic Floor Muscles for Men

Men can use the “stopping pee” method (just to find the muscles!) or the “holding back gas” method. Another way is to feel the muscles between the scrotum and the anus. When you squeeze the pelvic floor, you should feel a lift in this area. As mentioned before, the base of the penis might also pull in slightly.

h4 Correct Technique for Men

The steps for men are the same as for women: find the muscles, squeeze and lift, hold, release, rest, repeat. Focus on squeezing only the pelvic floor muscles without using the abs, butt, or thighs. Breathing normally is also important.

Deciphering Common Mistakes

Doing Kegels incorrectly is a common problem. This means you might not get the benefits, or you could even make things worse. Knowing the mistakes helps you use the correct Kegel technique.

h4 Mistakes to Avoid

• Squeezing the Wrong Muscles: This is the most common mistake. People often squeeze their stomach, butt, or inner thigh muscles instead of or along with the pelvic floor. This does not strengthen the pelvic floor. It can also put too much pressure down on the pelvic floor, which is not good.
  • How to fix: Go back to the steps for finding the muscles. Do the exercises naked in front of a mirror to see if other muscles are moving. Place a hand on your stomach and butt to make sure they stay relaxed.
• Holding Your Breath: Holding your breath puts pressure down on the pelvic floor. You should be able to breathe easily while doing Kegels.
  • How to fix: Focus on slow, steady breathing while you squeeze and hold. Inhale as you relax, exhale gently as you squeeze, or just breathe naturally.
• Pushing Down Instead of Lifting Up: Kegels are about pulling the muscles inward and upward, not pushing downward as if having a bowel movement. Pushing down can strain the pelvic floor.
  • How to fix: Focus on the feeling of lifting something up inside your body. Imagine trying to draw a marble up into your body with those muscles.
• Doing Too Many Reps Too Soon: Starting with too many repetitions or holding for too long can tire the muscles out quickly. This can lead to poor form and might even cause soreness or pain.
  • How to fix: Start with fewer reps (maybe 5-8) and shorter holds (3-5 seconds). Slowly add more reps and increase hold time as your muscles get stronger.
• Not Relaxing Between Squeezes: The rest phase is just as important as the squeeze. Fully relaxing the muscles allows them to recover and get ready for the next contraction. Not relaxing can lead to muscle fatigue and tightness.
  • How to fix: Consciously release the muscles completely after each hold. Feel the sensation of letting go fully.

If you are unsure if you are doing Kegels correctly, it’s a good idea to seek help.

When to Seek Professional Help

While Kegels are simple exercises, doing them right can be hard for some people. Or, they might not help with your symptoms as much as you hoped.

h4 Talking to a Doctor or Physical Therapist

• Difficulty Finding Muscles: If you cannot figure out which muscles to squeeze after trying the different methods, a healthcare professional can help.
• Unsure About Technique: If you are not sure you are doing them correctly, they can check your technique. They might use biofeedback (a machine that shows if you are using the right muscles) or electrical stimulation to help you identify and contract the muscles.
• Pain: If you feel pain when doing Kegels, stop and talk to a doctor. Pain is not normal.
• Symptoms Not Improving: If you have been doing Kegels regularly and correctly for a few months and your symptoms (like incontinence) are not getting better, you should see a doctor. There might be other reasons for your symptoms that Kegels alone cannot fix.
• Severe Symptoms: If you have severe incontinence, prolapse, or pelvic pain, Kegels might be part of the treatment plan, but you will likely need other help too.

A pelvic floor physical therapist (sometimes called a women’s health or men’s health physical therapist) has special training in this area. They can evaluate your specific situation and create a tailored exercise program for you. They are experts in teaching the correct Kegel technique and other pelvic floor strengthening exercises.

Wrapping Up: Making Kegels a Habit

Learning how do you do Kegel exercises correctly & safely is a valuable skill for managing your pelvic health. They are simple, free, and can be done anywhere. By finding the right muscles, using the correct Kegel technique (squeezing up and in, not pushing down), and practicing regularly, you can strengthen your pelvic floor.

Remember to be patient. It takes time and consistent effort to see results from pelvic floor exercises. Whether you are doing Kegel exercises for women or Kegel exercises for men, for bladder control exercises, to help with Kegel exercises for incontinence, or for general health, making them a regular part of your day can lead to significant improvements in your quality of life.

Start today by finding those muscles. Then begin your practice, one squeeze at a time. Your pelvic floor will thank you.

Frequently Asked Questions

h4 Q: How many Kegels should I do a day?

You should aim for 3 sets of Kegels each day. In each set, do 10 to 15 repetitions.

h4 Q: How long should I hold a Kegel squeeze?

Start by holding for 3 to 5 seconds. As your muscles get stronger, slowly work up to holding the squeeze for 10 seconds.

h4 Q: Can I do Kegels too much?

Yes, you can. Doing too many Kegels or squeezing too hard can tire out the muscles or even cause pain. It’s important to follow the recommended number of sets and repetitions. Also, make sure to fully relax between each squeeze. Over-squeezing or keeping the muscles tight all the time is not helpful.

h4 Q: Do Kegels help with leaking urine when I cough or sneeze?

Yes, Kegels can greatly help with this type of leaking. This is called stress incontinence. Strengthening the pelvic floor muscles helps them squeeze tightly to keep the bladder outlet closed when sudden pressure is put on the bladder (like from a cough or sneeze). Doing fast Kegel “flicks” right before you cough or sneeze can be very helpful for this.

h4 Q: Can men do Kegels?

Absolutely! Men have pelvic floor muscles too. Doing Kegels can help men with bladder control, especially after prostate surgery, and may also help with sexual health. The process of finding the muscles and doing the exercise is similar for men and women.

h4 Q: I’m pregnant, should I do Kegels?

Yes, doing Kegels during pregnancy is often recommended. They help support the extra weight of pregnancy, may make labor easier, and help with recovery after birth. Talk to your doctor or midwife about starting or continuing Kegels during pregnancy.

h4 Q: Can Kegels help with constipation?

Kegels mainly help with control (holding things in). The ability to relax the pelvic floor is very important for letting stool pass during a bowel movement. While strengthening is key, learning to fully relax the pelvic floor is also important for bowel function. In some cases, overly tight pelvic floor muscles can contribute to constipation, so focusing on relaxation as well as strengthening is needed. A pelvic floor physical therapist can help with this.

h4 Q: How do I know if I am doing Kegels correctly?

It can be hard to tell at first. Use the methods mentioned earlier to find the muscles (stopping pee or holding back gas). Focus on feeling an inward and upward lift. Make sure your stomach, butt, and thighs stay relaxed. If you are still unsure, especially if you are not seeing results, consider seeing a doctor or a pelvic floor physical therapist. They can check your technique.

h4 Q: When should I not do Kegels?

Do not do Kegels when you have a full bladder. Always empty your bladder first. Also, do not do them if they cause you pain. If you have a pelvic infection or are dealing with certain types of pelvic pain, Kegels might not be right for you, or they might need to be modified. Always talk to your doctor if you have concerns.