Are you wondering what Kegel exercises are, if you can do them, or who should do them? Simply put, Kegel exercises are easy squeezes you do to make specific muscles stronger. These are the muscles that support your bladder, uterus, and bowel. Many women can and should do Kegels. They help keep these organs in place. They also help control when you pee or poop. Plus, they can make sex feel better. Women at any age can do them. Doing them helps with problems like leaking pee. It also helps during and after pregnancy. This guide tells you all about how to do them.
Image Source: cdn-assets-eu.frontify.com
Knowing Your Pelvic Floor
Your body has a group of muscles at the bottom. They form a sling or hammock. This sling holds up your pelvic organs. These organs are your bladder, uterus, rectum, and small bowel. Think of these muscles as your body’s support system down there. They are called the pelvic floor muscles women use for many important jobs.
The pelvic floor muscles women use help you control when you go to the bathroom. They help stop leaks. They also play a big role in sexual feeling. When these muscles are strong, they work well. When they are weak, you can have problems. These problems can include leaking pee or feeling like your organs are dropping. Strengthening pelvic floor muscles is key to avoiding these issues. Kegel exercises are the main way to make these muscles strong.
What These Muscles Do
- Hold up organs: They support your bladder, uterus, and rectum.
- Control bathroom needs: They help you hold pee and poop until you get to a toilet. They also help you let go when you need to.
- Sexual function: They are involved in sensation and orgasm during sex.
- Support during pregnancy and birth: They help support the baby. They help with the pushing phase of labor.
- Help recovery after birth: Strong muscles heal better.
Weak pelvic floor muscles can cause problems. Things like pregnancy, childbirth, aging, weight gain, or surgery can make them weak. This is why learning how to do Kegels is helpful for many women. It is a simple way to keep these muscles working well.
Why Do Kegels? The Good Points for Women
Doing Kegel exercises has many good points. These points make your life better in big ways. Learning about kegel benefits for women shows why they are worth doing. They help your health from the inside out.
Stop Leaking Pee Naturally
Many women leak pee by accident. This is called urinary incontinence. It often happens when you cough, sneeze, laugh, jump, or lift something heavy. This is called stress incontinence. It happens because weak pelvic floor muscles cannot squeeze tight enough to keep the pee in. Kegel exercises help stop urinary incontinence naturally. They make these squeeze muscles stronger. When they are strong, they can close off the bladder better.
Kegels also help with urge incontinence. This is when you suddenly feel a strong need to pee. You may not make it to the bathroom in time. Stronger pelvic floor muscles can help hold on longer. This gives you more time to get to the toilet. Making these muscles strong is a simple, natural way to get back control over your bladder. It can stop you from needing pads or special pants.
Make Sex Better
Strong pelvic floor muscles can improve sexual health women care about. These muscles contract during orgasm. If they are strong, these contractions can feel more powerful. This can make orgasms better. Strong muscles can also increase blood flow to the area. This can make things feel more sensitive and pleasurable. Some women find that doing Kegels helps with pain during sex too. When the muscles are strong and you know how to relax them, it can help with tightness. Doing Kegels helps women feel more connected to their bodies. This can also boost confidence during sex.
Help During Pregnancy
Kegel exercises during pregnancy are a good idea. Pregnancy puts a lot of weight and pressure on the pelvic floor muscles. Doing Kegels helps keep them strong during this time. This can help support the growing baby and uterus. It can also make labor easier. Strong muscles are better able to push the baby out. Some studies suggest that women who do Kegels during pregnancy may have less pain during labor. They may also need fewer stitches after birth. It is a simple thing you can do to get your body ready for having a baby.
Help After Having a Baby
Giving birth can stretch and weaken your pelvic floor muscles. This is true whether you have a vaginal birth or a C-section. Kegel exercises postpartum are very important for recovery. Starting Kegels soon after birth helps the muscles heal faster. They help get back muscle tone. This helps with leaking pee or gas that can happen after birth. They also help prevent pelvic organ prolapse. This is when an organ like the uterus or bladder drops down. Doing Kegels helps lift and support these organs again. It is a key part of getting your body back after having a baby. Always check with your doctor or midwife before starting exercises postpartum.
Prevent Pelvic Organ Prolapse
As mentioned, Kegels help stop organs from dropping. The pelvic floor muscles hold up the bladder, uterus, and rectum. If these muscles get too weak, they cannot hold the organs up anymore. The organs can sag down into the vagina. This is called pelvic organ prolapse. It can cause a feeling of heaviness or a bulge. It can make it hard to empty your bladder or bowel. Strengthening pelvic floor muscles helps keep them strong enough to support everything. It is like giving your organs a strong shelf to sit on.
Just Better Support Overall
Even if you do not have problems now, strengthening pelvic floor muscles is good for the future. It is like building a strong foundation for your body. It helps prevent problems that might come later with age or other life changes. It gives you more control and comfort in your own body every day. Doing Kegels is an investment in your long-term health and comfort.
Finding Your Pelvic Floor Muscles
Before you can do Kegel exercises, you need to know which muscles to squeeze. This is the most important step. Many women try to do Kegels but squeeze the wrong muscles. This does not help your pelvic floor. Finding your pelvic floor muscles might take a little practice. But once you know the feeling, it is easy.
Ways to Find Them
There are a few ways to find your pelvic floor muscles. Try these steps when you are relaxed.
- Stop the flow of pee: The easiest way for many is while you are peeing. Sit on the toilet. Start to pee. Then, try to stop the flow of pee mid-stream. The muscles you squeeze to stop the flow are your pelvic floor muscles. Note this feeling. Do NOT make a habit of stopping your pee flow like this regularly. Doing it often can be bad for your bladder. Just do it once or twice to find the muscles.
- Squeeze around your finger: Wash your hands well. Lie down or sit in a comfy spot. Put one clean finger inside your vagina. Try to squeeze your vaginal muscles around your finger. You should feel a squeeze and lift around your finger. Do not use your tummy, leg, or bottom muscles. Just try to squeeze the inside walls of your vagina.
- Look in a mirror: You can use a hand mirror to see the area between your vagina and anus (perineum). Sit or lie down with your knees bent and spread. Try to squeeze the muscles as if you are stopping gas. You should see the skin in that area pull inward and upward slightly.
What it Should Feel Like
When you find the right muscles, it should feel like a squeeze and a lift inside. It is a subtle feeling at first for some women. It is not a strong squeeze like your butt cheeks. It is an internal squeeze and pull up. Imagine you are trying not to pass gas and trying to hold pee at the same time. That combined feeling is close to it.
Common Mistakes When Trying to Find Them
- Using your tummy muscles: Your stomach should stay relaxed. Do not suck in your gut.
- Using your butt muscles: Your bottom should stay relaxed. Do not squeeze your cheeks.
- Using your thigh muscles: Your legs should be relaxed.
- Holding your breath: You should breathe normally while you squeeze.
- Pushing down: You should feel a lift up, not a push down. Pushing down uses the wrong muscles and can be harmful.
If you have trouble finding the muscles after trying these methods, do not worry. It is common. You can ask your doctor or a pelvic floor physical therapist for help. They can guide you and make sure you are doing it right. Getting the squeeze right is key for proper kegel technique.
Proper Kegel Technique
Once you can find your pelvic floor muscles, you can start doing the exercises. Doing them the right way is important. This is called proper kegel technique. It makes sure you get the most benefits.
Steps for Doing a Kegel
- Get comfortable: You can do Kegels lying down, sitting, or standing. When you start, lying down might be easiest. Lie on your back with your knees bent and feet flat on the floor. This helps you relax other muscles.
- Find your muscles: Use one of the methods you practiced to locate your pelvic floor muscles. Remember the feeling of squeeze and lift.
- Breathe normally: Do not hold your breath. Just breathe in and out gently.
- Squeeze and lift: Gently squeeze the muscles. Pull them upward and inward. Imagine you are trying to stop both pee and gas. Hold only your pelvic floor muscles tight. Keep your tummy, butt, and thighs relaxed.
- Hold the squeeze: Hold this squeeze for a few seconds. Start by holding for 2 to 3 seconds. Work your way up to holding for 5 to 10 seconds as you get stronger.
- Release completely: Let the muscles relax fully. This relaxation is just as important as the squeeze. Feel them loosen and drop back down.
- Rest: Rest for the same amount of time you held the squeeze. If you held for 5 seconds, rest for 5 seconds. This lets the muscles recover before the next squeeze.
- Repeat: Do this squeeze, hold, release, and rest cycle several times.
Types of Kegels
There are two main types of Kegel squeezes. A good routine includes both.
- Slow Kegels: These are the squeeze-and-hold Kegels described above. You squeeze, hold for several seconds, then relax. These build strength and staying power in the muscles.
- Fast Kegels: These are quick squeezes. You squeeze the muscles tight, hold for just 1 second, and then release right away. These help with quick control, like when you cough or sneeze. They train the muscles for fast reactions.
Table: Basic Kegel Exercise Plan
| Type of Kegel | Action | Hold Time | Reps (How many times) | Sets (Groups of reps) |
|---|---|---|---|---|
| Slow Kegels | Squeeze and Lift | 5-10 secs | 10-15 | 3 |
| Fast Kegels | Squeeze and Release Quickly (Pulse) | 1 sec | 10-15 | 3 |
Goal: Work up to holding slow Kegels for 10 seconds. Work up to doing 15 reps of both slow and fast Kegels, three times a day.
Important Tips for Proper Technique
- Focus: Really think about the muscles you are squeezing.
- Relax others: Make sure your stomach, butt, and thighs are not helping.
- Breathe: Keep breathing steady and relaxed.
- No pushing: Never push down. Always squeeze up and in.
- Consistency: Doing them often is better than doing many at once sometimes.
Mastering proper kegel technique takes practice. Do not get discouraged if it feels hard at first. Keep trying to find the right muscles and do the gentle squeeze and lift.
Creating a Daily Kegel Routine
Doing Kegel exercises only once in a while will not give you the best results. Like any exercise, they work best when you do them regularly. Creating a daily kegel routine helps make them a habit. This is the best way to get stronger pelvic floor muscles.
How Often to Do Kegels
Aim to do your Kegel exercises every day. Some experts suggest doing them three times a day. This lets you get in enough sets and reps to really train the muscles. Spreading them out helps prevent the muscles from getting tired. It also helps you remember to do them.
How Many and How Long
Start slowly, especially if your muscles are weak or you are just learning. You can start with 5 squeezes that you hold for 3 seconds. Do this a few times a day.
Gradually build up as you get stronger. A common goal is to do:
- Slow Kegels: 10 to 15 squeezes, holding each for 10 seconds.
- Fast Kegels: 10 to 15 quick squeezes.
Do one set of slow Kegels, then one set of fast Kegels. Rest for a minute. Then repeat the sets. Aim to do a total of 3 sets of both slow and fast Kegels each day. This means doing about 30-45 slow squeezes (held for 10 seconds) and 30-45 fast squeezes each day.
Fitting Kegels Into Your Day
The great thing about Kegels is you can do them almost anywhere. Nobody knows you are doing them! This makes it easy to fit them into a daily routine.
Here are some ideas for when and where to do them:
- In the morning: Do a set while you are still in bed or getting ready.
- While sitting: Do them at your desk at work, while eating a meal, or watching TV.
- While driving: Do them at red lights or while stuck in traffic.
- While doing chores: Do them while washing dishes, folding laundry, or standing in line.
- Before bed: Do a set while lying in bed before you fall asleep.
Choose times that work for you and try to stick to them. For example, you could decide to do your Kegels:
- Set 1: Every morning while drinking coffee.
- Set 2: Every lunchtime while sitting down to eat.
- Set 3: Every evening while watching the news.
Make a plan and put it on your calendar or set a reminder on your phone. Consistency is key to seeing results from strengthening pelvic floor muscles.
How Long Until You See Results?
It takes time to build muscle strength. Most women notice a difference after doing Kegels regularly for 6 to 12 weeks. You might start to leak pee less often. You might feel more control. Keep doing them even after you see results to maintain the strength. Kegels are often a lifelong practice for best results.
Kegels at Different Times in Life
Kegel exercises are helpful at many stages of a woman’s life. They can support your body through big changes and help keep you strong.
Kegel Exercises During Pregnancy
Doing Kegels while pregnant helps prepare your body for birth. They help support the weight of the growing baby. They can make labor easier. Stronger muscles may mean less tearing during vaginal birth.
- How to do them: Follow the proper technique. You might find lying down is most comfortable.
- When to do them: Start early in pregnancy if you can. Do them daily as part of your routine.
- Listen to your body: If you feel any pain, stop and talk to your doctor or midwife.
Doing kegel exercises during pregnancy is a simple, effective way to help your body cope with the demands of carrying a baby and prepare for labor.
Kegel Exercises Postpartum
Childbirth, whether vaginal or C-section, stretches and can weaken the pelvic floor. Kegels are vital for helping these muscles recover.
- When to start: Ask your doctor or midwife. Most women can start gentle Kegels a few days after birth if there were no complications. If you had a lot of tearing or stitches, wait until you are healed, perhaps around 6 weeks postpartum.
- Start gently: Begin with short holds (2-3 seconds) and fewer reps (5-10). Slowly increase as you feel stronger.
- Benefits: Help with leaking pee or gas, support healing, help prevent prolapse, improve sexual health women might worry about after birth.
Kegel exercises postpartum are a critical part of regaining control and strength in your pelvic area. They help your body heal and feel more like yourself again.
Kegels as You Get Older
As women age, hormone changes (like during menopause) can affect muscle tone, including the pelvic floor. Muscles can become weaker. This can lead to increased risk of incontinence and prolapse. Continuing a daily kegel routine as you get older helps maintain muscle strength. It helps prevent or reduce symptoms like leaking pee. It helps keep your pelvic organs supported. Kegels can help maintain sexual comfort and sensation as well. They are a simple exercise with big payoffs for long-term health and comfort.
When to Get Extra Help
Most women can learn how to do Kegels on their own. But sometimes you might need help. It is okay to ask for it!
- Cannot find the muscles: If you try the methods and still are not sure you are squeezing the right muscles, get help. Doing Kegels wrong does not work.
- Pain when doing Kegels: If squeezing causes pain, stop. This is not normal and needs to be checked out.
- Symptoms do not get better: If you do Kegels regularly for a few months and still have problems like leaking pee, you might need more help.
- Feeling a bulge or heaviness: This could be a sign of prolapse. See a doctor.
A pelvic floor physical therapist is a great resource. They are experts in these muscles. They can check if you are using the right technique. They can create a special exercise plan just for you. They can use tools like biofeedback to help you see your muscle contractions on a screen. This helps you learn to squeeze correctly. They can also help if your pelvic floor muscles are too tight (hypertonic) instead of weak. Sometimes problems come from muscles being too tight, not too loose. A physical therapist can help with this too.
Talking to your regular doctor is also a good first step. They can check for other causes of your symptoms and refer you to a specialist if needed. Do not feel shy about talking about pelvic floor issues. They are common and treatable.
Common Mistakes to Avoid
To make sure you are doing your Kegels right and getting the best results, avoid these common errors.
- Holding your breath: Remember to breathe normally. Holding your breath adds tension and can make you use other muscles.
- Using wrong muscles: This is the most common mistake. Make sure you are only squeezing the pelvic floor. Do not squeeze your abs, butt, or thighs.
- Pushing down: Kegels are about lifting and squeezing UP and IN. Pushing down is the opposite motion and can be harmful.
- Overdoing it: Doing too many Kegels or holding them too long when you start can tire the muscles. Start slowly and build up gradually. Overworking muscles can actually make them weaker or cause pain.
- Not being consistent: Doing Kegels now and then is not enough. Make it a daily habit for real results.
- Expecting instant results: Muscle building takes time. Be patient and consistent. It might take weeks or months to notice big changes.
- Doing them while peeing all the time: Only stop the flow of pee once or twice to find the muscles. Doing it every time you pee is bad for your bladder and can stop it from emptying fully.
Avoiding these mistakes helps you get the full kegel benefits for women. It helps ensure you are doing the exercises safely and effectively for strengthening pelvic floor muscles.
FAQ Section
Here are answers to some questions people often ask about Kegel exercises.
Q: How long does it take to see results from Kegels?
A: Many women notice improvements in 6 to 12 weeks if they do their Kegels regularly (daily, 3 sets of 10-15 reps). Be patient; muscle strength builds over time.
Q: Can I do Kegels if I am pregnant?
A: Yes, absolutely! Kegel exercises during pregnancy are recommended. They help support your body and prepare for labor. Always talk to your doctor or midwife first, especially if you have any health concerns.
Q: Can I do Kegels after having a baby?
A: Yes, Kegel exercises postpartum are very important for recovery. Start gently as soon as your doctor or midwife says it is okay, usually a few days or weeks after birth.
Q: What if I cannot feel my pelvic floor muscles?
A: It is common for it to be hard at first. Try the methods listed earlier (stopping pee flow, finger test). If you still cannot feel them, see a pelvic floor physical therapist. They are experts at helping you find and connect with these muscles.
Q: Can Kegels help with pain during sex?
A: Sometimes. If pain is due to weak muscles or lack of sensation, strengthening can help improve sexual health women desire. However, if pain is due to overly tight muscles (hypertonic pelvic floor), Kegels may not be right. A pelvic floor physical therapist can help figure out the cause of pain and give the right exercises or treatments.
Q: Can men do Kegel exercises too?
A: Yes, men also have pelvic floor muscles and can benefit from Kegels for things like incontinence after prostate surgery or for sexual health.
Q: Can I do Kegels standing up?
A: Yes, once you are good at doing Kegels lying down or sitting, you can try doing them standing up. This is more challenging because you are working against gravity. Doing Kegels in different positions helps train the muscles for different activities in daily life.
Bringing It All Together
Learning how to do Kegel exercises for women is a simple yet powerful way to take care of your body. These exercises strengthen the pelvic floor muscles women rely on for many key functions. They offer many good points, from stopping urinary incontinence naturally to improving sexual health women value. They are especially helpful during pregnancy and after giving birth.
Finding your pelvic floor muscles is the first step. Practice the squeeze and lift feeling. Then, use proper kegel technique, making sure you are only using the right muscles and breathing normally. Create a daily kegel routine, aiming for 3 sets of 10-15 slow and fast squeezes. Fit them into your day whenever and wherever you can.
Be patient and consistent. It takes time to build strength. If you have trouble finding the muscles, experience pain, or do not see results, do not hesitate to get help from your doctor or a pelvic floor physical therapist.
Making Kegels a regular part of your life is an easy way to build stronger pelvic floor muscles, prevent problems, and improve your overall health and well-being. Start today!