Effective Tips: How To Kegel Exercise Correctly

Do you wonder what Kegel exercises are, who can do them, or why they are important? Kegel exercises are simple movements you can do to make the muscles of your pelvic floor stronger. Anyone can do them, and they offer many important health benefits. These exercises, also called pelvic floor exercises, help strengthen the muscles that support your bladder, bowels, and for women, the uterus and vagina. Learning the proper Kegel form is key to getting the best results from this pelvic floor strengthening exercise. This guide will walk you through the correct Kegel exercise technique and how to identify your pelvic muscles.

How To To Kegel Exercise
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Grasping the Pelvic Floor

Before you start doing Kegels, it helps to know what the pelvic floor is. Think of your pelvic floor as a hammock or sling made of muscles and tissues. This hammock hangs low in your pelvis. It stretches from your tailbone at the back to your pubic bone at the front. It also goes from one sit bone to the other.

These muscles do important jobs. They help control when you pee or poop. They support your inside organs like the bladder, bowel, and uterus. Strong pelvic floor muscles help keep these organs in place. They stop leaks when you cough, sneeze, or lift things. For women, these muscles play a role in pregnancy and childbirth. For men, they are important for bladder control and sexual health.

Over time, these muscles can get weak. Things like getting older, pregnancy, childbirth, surgery, or being overweight can weaken them. This weakness can lead to problems like leaking urine (incontinence). That is why strengthening pelvic floor muscles with exercises like Kegels is so helpful.

The Many Kegel Exercise Benefits

Why should you do Kegel exercises? There are many good reasons. Making your pelvic floor muscles strong can improve your health and life quality in big ways. Let’s look at some main Kegel exercise benefits.

Better Bladder Control: This is a major reason people do Kegels. Weak pelvic floor muscles can cause urine leaks when you cough, sneeze, laugh, jump, or lift something heavy. This is called stress incontinence. Strengthening these muscles helps close the urethra tighter. This stops or greatly lowers leaks. For many people, Kegels can make a big difference in stopping leaks.
Improved Bowel Control: Just like with bladder control, strong pelvic floor muscles help control your bowels. They help prevent accidental pooping or gas leaks. This gives you better control over your body.
Support During Pregnancy and After Childbirth: For women, doing pelvic floor strengthening exercises before and during pregnancy helps prepare the body for the stress of carrying a baby. Strong muscles can support the growing weight. They may also help make labor and delivery easier. After giving birth, Kegels help the pelvic floor muscles heal and get strong again. This can help with recovery and prevent problems later.
Help After Prostate Surgery for Men: Men who have had prostate surgery might have trouble with bladder control. Kegels can help these men regain control by strengthening the muscles that help hold urine.
Better Sexual Health: For both men and women, strong pelvic floor muscles can improve sexual function. For women, it might mean stronger orgasms. For men, it might mean better control during sex and stronger erections. These muscles are part of the whole system involved in sexual response.
Preventing Pelvic Organ Prolapse: In women, when the pelvic floor muscles are very weak, the organs they support (like the bladder, uterus, or rectum) can drop down into the vagina. This is called pelvic organ prolapse. It can cause discomfort, pressure, and other issues. Keeping the pelvic floor strong helps hold these organs up, lowering the risk of prolapse or helping manage it if it starts.
Pain Relief: Sometimes, pelvic pain can be linked to muscles in the pelvic area. While some pelvic pain is caused by tight muscles (which need relaxing, not just strengthening), some pain or discomfort can be helped by improving overall muscle function and support in the area.
Increased Awareness: Doing Kegels helps you become more aware of your body and these important muscles. This awareness can be helpful for many reasons, from controlling leaks to improving sexual experiences.

These benefits show that Kegel exercises are not just for people with problems. They are a great way to maintain pelvic health throughout life for everyone. Making them a regular part of your routine can prevent issues and improve overall well-being.

Identifying Your Pelvic Muscles

This is the most important step before you start doing Kegels. You need to find the right muscles. If you use the wrong muscles (like your stomach, legs, or butt muscles), the exercises won’t work for your pelvic floor. Learning to identify pelvic muscles correctly is the foundation of proper Kegel form. Here are a few ways to find them:

Stopping Urine Flow: The easiest way for most people is to try to stop the flow of urine while you are peeing. Start peeing, then squeeze your muscles as if you are trying to stop it midway. The muscles you squeeze are your pelvic floor muscles. You should feel them pull inward and upward. Important: Do this only to find the muscles. Don’t make a habit of stopping urine flow regularly. This can cause bladder problems.
Sitting on Your Hand: Sit down and place your hand just behind your scrotum (for men) or behind the back part of your vagina (for women). Now, try to squeeze the muscles as if you are trying to lift that area away from your hand. You should feel a lift and squeeze.
Using a Mirror (for women): Sit or lie down with your legs spread open. Use a mirror to look at the area between your vagina and anus (the perineum). When you squeeze your pelvic floor muscles, you should see this area lift slightly and pull inward.
Inserting a Finger: For women, gently insert a clean finger into your vagina. Try to squeeze your pelvic floor muscles as if you are gripping the finger. You should feel a gentle squeeze around your finger. For men, gently insert a clean finger into the anus. Try to squeeze the muscles as if you are trying to stop gas. You should feel a squeeze around your finger.
Imagining Stopping Gas: Imagine you are trying very hard not to pass gas. The muscles you would squeeze are part of your pelvic floor. You should feel a squeeze around your anus.

When you try these methods, focus on squeezing only the pelvic floor muscles. Do not tighten your stomach muscles, butt muscles, or thighs. Keep these other muscles relaxed. You should feel a squeeze and a lift inside your body, not just a tightening on the outside. Once you can clearly feel this squeeze and lift without using other muscles, you have found your pelvic floor muscles. You are ready to start learning the proper Kegel exercise technique.

The Proper Kegel Form: How to Do It Right

Now that you know how to identify your pelvic muscles, you can start doing the exercises. Doing them with proper Kegel form is vital for getting the best results. The basic Kegel exercise technique involves squeezing and relaxing the muscles.

Here is a simple guide on how to do one Kegel contraction:

Find the Right Muscles: Use one of the methods above to make sure you are using your pelvic floor muscles. Remember, keep other muscles (stomach, butt, thighs) relaxed.
Squeeze and Lift: Imagine you are trying to stop urine flow or hold back gas. Squeeze these muscles and feel them lift upward inside you.
Hold: Hold the squeeze for a few seconds. Start with a short hold, maybe 2 or 3 seconds.
Relax: Let the muscles completely relax. Feel the tension release.
Rest: Rest for the same amount of time you held the squeeze. For example, if you held for 3 seconds, rest for 3 seconds. This rest time is important for the muscles to recover before the next squeeze.

That is one Kegel repetition. Doing a set means doing a number of repetitions. For example, doing 10 squeezes with rests in between is one set.

Your Kegel Exercise Guide: Setting Up a Routine

Consistency is key with pelvic floor strengthening exercises. Doing Kegels now and then won’t give you the full benefits. You need to do them regularly. Here is a basic Kegel exercise guide to help you start a routine:

H4 Starting Simple

Frequency: Aim to do Kegel exercises at least three times a day.
Repetitions: In each session, try to do 10 to 15 repetitions.
Holding Time: Start with short holds, maybe 3 to 5 seconds.
Rest Time: Rest for the same amount of time as your hold.

So, a starting routine might look like this:

Morning: 10-15 squeezes, holding each for 3-5 seconds, resting for 3-5 seconds between squeezes.
Midday: Repeat the morning session.
Evening: Repeat the morning session.

This adds up to 30 to 45 Kegels per day. This might seem like a lot, but you can do them almost anywhere and at any time.

H4 Building Strength: Making Them Harder

As your muscles get stronger, you can make the exercises harder.

Increase Hold Time: Slowly increase how long you hold the squeeze. Add one second each week or two. Try to work up to holding for 10 seconds.
Keep Rest Time Equal: Always rest for the same amount of time you held the squeeze. This lets the muscles recover.
Maintain Reps: Stick to 10-15 repetitions per session. Doing too many can tire the muscles out.
Maintain Frequency: Keep doing three sessions per day.

So, after some time, your routine might be:

Morning: 10-15 squeezes, holding each for 10 seconds, resting for 10 seconds.
Midday: Repeat.
Evening: Repeat.

This is the standard goal for many people doing pelvic floor strengthening exercises.

H4 Adding Quick Squeezes

Besides the longer holds, you can also add ‘quick flicks’. These are fast contractions where you squeeze the muscles quickly and then relax right away. These help with the fast reaction needed to stop leaks when you cough or sneeze.

Add 10-15 quick squeezes to each of your three daily sessions. Squeeze hard and fast, then relax immediately. Rest for a second or two before the next quick squeeze.

Your full routine could look like this:

Per Session (3 times a day):

10-15 long holds (squeeze for up to 10 seconds, rest for 10 seconds)
10-15 quick squeezes (squeeze fast, relax fast, rest for 1-2 seconds)

This makes your total daily Kegels between 60 and 90.

Where and When to Do Kegels

One of the best things about Kegel exercise technique is that you can do it almost anywhere.

While sitting at your desk
When stopped at a red light
While watching TV
Lying in bed before sleep or after waking up
While standing in line
During your commute

No one knows you are doing them! This makes it easy to fit them into your busy day and stick to your Kegel exercise guide routine.

Common Mistakes to Avoid

When learning how to Kegel exercise correctly, it’s easy to make mistakes, especially at first. Knowing what to avoid helps you use proper Kegel form.

Using the Wrong Muscles: This is the most common mistake. Don’t push out or down. Don’t squeeze your stomach, butt, or thighs. You should feel a lift and squeeze inward and upward. If you are using other muscles, go back to the methods for identifying pelvic muscles and practice just squeezing those specific muscles.
Holding Your Breath: Breathe normally while doing Kegels. Holding your breath puts strain on other parts of your body and can make it harder to isolate the pelvic floor muscles.
Not Relaxing Fully: You need to relax the muscles completely between each squeeze. If you don’t, the muscles won’t get a proper rest and can become tired or even tight. This can lead to pain. Make sure you feel a full release.
Doing Too Many: Doing too many Kegels, too often, or holding for too long too soon can tire the muscles. Start slow and build up gradually, following your Kegel exercise guide. Overdoing it won’t make them stronger faster; it might cause strain.
Doing Kegels While Urinating Regularly: As mentioned, only stop urine flow once to find the muscles. Don’t make a habit of this. It can weaken the bladder muscle and not just the pelvic floor, possibly causing problems with emptying your bladder fully.
Expecting Instant Results: Like any muscle exercise, it takes time to see results. You might notice some improvement in a few weeks, but it can take a few months of regular exercise to see major Kegel exercise benefits like reduced leaks. Be patient and consistent.

If you are unsure if you are doing them correctly, especially if you are not seeing results after a few months, consider seeing a doctor or a pelvic floor physical therapist. They can check your form and give you personalized advice.

Kegels for Women: Specific Points

Pelvic floor exercises are often talked about for women, and for good reason. The female pelvic floor goes through unique stresses like pregnancy, childbirth, and menopause. Doing Kegels for women is highly recommended throughout life.

During Pregnancy: Starting early can help support the growing uterus and prepare the muscles for delivery. Stronger muscles may reduce the risk of tearing during birth and speed up recovery after birth.
After Childbirth: Recovery is a key time. Vaginal birth stretches the pelvic floor, and a C-section also affects core and pelvic muscles. Gentle Kegels can often start soon after birth (check with your doctor), helping blood flow and healing. Gradually increase intensity as you recover.
During Menopause: Lower estrogen levels can affect muscle strength and tissue elasticity everywhere, including the pelvic floor. Regular Kegels for women during and after menopause help maintain muscle tone and can reduce symptoms like dryness and incontinence.
With Pelvic Organ Prolapse: Kegels are a main non-surgical way to manage early stages of prolapse. They help provide better support to the dropping organs. A physical therapist can guide you on the best approach if you have prolapse.

Women can use the finger or mirror methods described earlier to really feel and see the muscles working, which helps confirm proper Kegel form.

Kegels for Men: Specific Points

Kegels are not just for women. Kegels for men offer significant benefits, especially related to bladder control and sexual health.

After Prostate Surgery: This is one of the most common reasons men start doing Kegels. Removing the prostate can weaken the muscles that help control urine flow. Doing pelvic floor strengthening exercises before and after surgery is often part of recovery. It can greatly improve or resolve incontinence caused by the surgery.
Improving Bladder Control: Men can also experience urinary incontinence, though less commonly than women before prostate issues. Weak pelvic floor muscles can contribute. Kegels help strengthen the muscles that control the bladder sphincter.
Erectile Dysfunction: While complex, sometimes weak pelvic floor muscles can play a role in erectile dysfunction. Strengthening these muscles can improve blood flow and support during erection.
Premature Ejaculation: Some evidence suggests that strong pelvic floor muscles and better control over them can help men delay ejaculation.

Men can use the stopping urine flow or imagining stopping gas methods to identify their pelvic muscles. The sitting on hand or inserting a finger (into the anus) methods can also be used to feel the muscle contraction.

Making Kegels a Habit

The key to getting the most from pelvic floor exercises is making them a part of your daily life. Link them to things you already do.

Do them every time you brush your teeth.
Do them every time you are sitting at a red light.
Do them during commercial breaks while watching TV.
Do them while reading your morning paper or checking emails.

Using an app on your phone can also help you remember and track your sessions. Set reminders throughout the day. Think of your Kegels like any other exercise you do to stay healthy. It takes effort and time, but the Kegel exercise benefits are well worth it.

Tracking Your Progress

How do you know if your pelvic floor strengthening exercises are working?

Feeling the Strength: After a few weeks, you should be able to feel your pelvic floor muscles squeeze stronger and hold longer.
Reduced Leaks: If you were doing Kegels to stop urine leaks, you should notice fewer leaks when you cough, sneeze, or exercise. This is a clear sign the exercises are working.
Better Control: You might feel you have more control over your bladder and bowels.
Improved Sensation: For some, there might be increased sensation or control during sexual activity.

Keep doing the exercises even after you see improvements. Pelvic floor muscles, like any other muscles, can weaken again if you stop exercising them.

When to Seek Professional Help

Kegel exercises are simple and safe for most people. However, sometimes you might need extra help.

If You Can’t Find the Muscles: Some people have a hard time identifying the pelvic muscles or feeling the contraction. A doctor or pelvic floor physical therapist can help you learn how to find them correctly. They might use biofeedback, which is a technique using sensors to show you on a screen when you are squeezing the right muscles.
If You Are Not Seeing Results: If you have been doing Kegels regularly for several months with proper Kegel form but are not seeing the benefits you hoped for (like reduced incontinence), a professional can assess your situation. There might be other reasons for your symptoms that Kegels alone cannot fix.
If You Have Pain: Sometimes, pelvic floor muscles can be too tight, not too weak. Doing strengthening exercises on already tight muscles can make pain worse. A physical therapist can tell if your muscles are tight or weak and recommend the right treatment. This might involve relaxation techniques along with or instead of strengthening.
Complex Issues: If you have severe incontinence, prolapse, or chronic pelvic pain, Kegels are often part of a larger treatment plan. A specialist can create a plan that is right for you.

A pelvic floor physical therapist is a healthcare professional who specializes in these muscles. They are experts in teaching proper technique, diagnosing problems, and creating personalized exercise programs. Don’t hesitate to ask your doctor for a referral if you need help.

Pelvic Floor Strengthening Exercises Are For Everyone

Think of your pelvic floor muscles like any other muscle group, like your biceps or abs. They need exercise to stay strong and work well. Incorporating pelvic floor strengthening exercises into your routine is a simple yet powerful way to prevent problems and improve your health as you get older. Whether you are doing Kegels for women or Kegels for men, following a consistent Kegel exercise guide is key. Master the Kegel exercise technique, identify pelvic muscles correctly, and enjoy the many Kegel exercise benefits that come with a strong, healthy pelvic floor. It’s a small effort for a big payoff in quality of life.

Frequently Asked Questions (FAQ)

H4 How long until I see results from Kegel exercises?

Many people notice some improvement in a few weeks, maybe 4 to 6. More significant results, like less leakage, usually take about 3 to 6 months of doing the exercises regularly, three times a day.

H4 Can I do Kegels while lying down?

Yes! Lying down can be a good position to start, especially if you are having trouble finding the muscles or keeping other muscles relaxed. Gravity isn’t working against you as much. You can do them lying on your back, side, or stomach.

H4 Can I do Kegels while pregnant?

Yes, definitely. Kegels for women are highly recommended during pregnancy. Start early and continue throughout your pregnancy. Just be sure to listen to your body and don’t overdo it.

H4 Can I do Kegels right after having a baby?

Often, yes, but it depends on your delivery and how you feel. For vaginal births, many healthcare providers say it is okay to start gentle Kegels within a few days, as long as it doesn’t cause pain. For C-sections, your doctor will advise you. Always check with your healthcare provider before starting any exercise after birth.

H4 Do Kegels help with back pain?

Sometimes. The pelvic floor muscles work with your deep core muscles to support your spine and pelvis. If your pelvic floor is weak, other muscles might have to work harder, which could contribute to back pain. Strengthening the pelvic floor can improve core stability and might help some types of back pain.

H4 Is it possible to do Kegels incorrectly?

Yes, it is very common to do them incorrectly at first, often by using the wrong muscles (stomach, butt, thighs) or pushing down instead of lifting up. This is why learning to identify pelvic muscles first is so important. If you are unsure, get help from a professional.

H4 How many Kegels should I do a day?

A common goal is 3 sets of 10-15 repetitions per day. Each repetition should include a squeeze, a hold (working up to 10 seconds), and a full rest (same time as the hold). Adding quick squeezes (10-15 per session) is also helpful. This brings the total to between 30-45 long holds and 30-45 quick squeezes daily.

H4 Should I do Kegels if I have pelvic pain?

It depends on the cause of the pain. If your pelvic floor muscles are tight, doing strengthening exercises might make the pain worse. In this case, you might need to focus on relaxation exercises first. If your muscles are weak, strengthening might help. It is best to see a doctor or pelvic floor physical therapist if you have pelvic pain to understand the cause and get the right exercises.

H4 Can men feel their pelvic floor muscles squeeze during a Kegel?

Yes. Men can often feel the squeeze and lift under the scrotum or around the anus when doing Kegels correctly. You can use the finger method (gently inserted into the anus) or sitting on your hand behind the scrotum to feel the muscle lift and tighten.

H4 What happens if I stop doing Kegel exercises?

If you stop doing them regularly, your pelvic floor muscles can lose the strength you gained. Any improvements you saw, like reduced leaks or better support, might go away over time. Just like any muscle, they need regular exercise to stay strong.