Pelvic floor muscles play a paramount role in your overall health. They support your bladder, bowel, and, in women, the uterus. Strengthening these muscles can prevent issues like incontinence and improve sexual function. Kegel exercises are a great way to achieve this. Let’s dive into what Kegel exercises are and how you can start doing them.

What are Kegel Exercises?

Kegel exercises, named after Dr. Arnold Kegel, are easy types of clench-and-release exercises that you can do to strengthen your pelvic floor muscles. Your pelvic floor is a group of muscles that support your pelvic organs.

Why Do Kegel Exercises?

Improve Bladder and Bowel Control: Strengthening your pelvic floor muscles can help control urinary and fecal incontinence.
Enhance Sexual Health: For women, these exercises can enhance sexual arousal, and for men, they can improve erectile function.
Support During Pregnancy and Childbirth: For women, strong pelvic floor muscles can ease childbirth and recovery.

Identifying Your Pelvic Floor Muscles

To start doing Kegel exercises, you first need to identify the right muscles. Here’s a simple way to do it:

Stopping the Flow: When you’re urinating, try to stop or slow the stream of urine. The muscles you use to do action are your pelvic floor muscles. This is just for identification; you shouldn’t regularly do Kegels while urinating, as it can lead to urinary issues.
Squeeze Without Other Muscles: Try to squeeze your pelvic floor muscles without engaging your abdominal, thigh, or buttock muscles.

Once you’ve identified your pelvic floor muscles, you’re ready to start exercising them.

How to Do Kegel Exercises

Find a Comfortable Position: You can do these exercises lying down, sitting, or standing. Choose what feels best for you.
Start with a Squeeze: Contract your pelvic floor muscles for three to five seconds. It should feel like you’re lifting or squeezing these muscles. Remember, it’s not about straining; it’s about controlled, gentle contractions.
Relax: After the squeeze, relax your muscles for the same amount of time as the contraction or longer. This relaxation phase is just as important as the contraction.
Repeat: Start with four or five contractions at a time and gradually build up to ten. As you get more comfortable, you can increase both the duration of the squeeze and the number of repetitions.
Frequency: Aim to do Kegel exercises three times a day. Consistency is pivotal for seeing results.

an illustration of a woman doing doing Kegel exercises at home,

Tips for Success

Breathe Normally: Don’t hold your breath. Breathe freely during the exercises.
Stay Relaxed: Make sure you’re not tensing your abdominal, thigh, or buttock muscles.
Regular Practice: Like any exercise, regular practice is essential for success. Make Kegels a part of your daily routine.
Patience is Key: It may take several weeks or even months to feel a change, so be patient and consistent.

Common Mistakes to Avoid

Overdoing It: Just like with any other muscle, you can overwork your pelvic floor, leading to fatigue or even pain.
Using the Wrong Muscles: Ensure you’re not squeezing your thighs, buttocks, or abdomen.
Expecting Instant Results: Building muscle strength takes time, so don’t get discouraged if you don’t see immediate improvements.

When to Seek Professional Help

If you’re having trouble identifying your pelvic floor muscles or you’re not sure you’re doing the exercises correctly, don’t hesitate to seek help from a healthcare professional. They can provide guidance and additional strategies to strengthen your pelvic floor.

Kegel exercises are a great way to improve pelvic floor strength. Remember, consistency and correct technique are vital. With time and practice, you’ll likely notice improvements in bladder control, support during physical activities, and overall pelvic health. Good luck, and here’s to a stronger pelvic floor!