Kegel exercises, often recommended for strengthening the pelvic floor, have gained popularity for their numerous health benefits. But are you doing them correctly, and do they really help?
Heather Kennedy, PAC, at Refine Medical in Oklahoma City, Oklahoma, explains the truth about Kegel exercises, their benefits, and how to ensure you're practicing them effectively.
Kegel exercises are simple, clench-and-release movements designed to strengthen the muscles that support the bladder, uterus, and rectum. These muscles make up the pelvic floor, which plays an essential role in controlling urinary flow and supporting pelvic organs.
Arnold Kegel, an American gynecologist, first introduced the exercise in the 1940s to help women regain muscle strength after childbirth. Today, Kegel exercises are known to benefit people of all genders and ages.
Kegel exercises provide a range of health benefits, especially for those dealing with issues related to pelvic floor weakness. Here are some of the key benefits:
Many individuals struggle with urinary incontinence, a condition that affects bladder control. Regularly practicing Kegel exercises can help strengthen the muscles responsible for holding urine, significantly reducing leaks and improving control.
Kegel exercises can also enhance sexual health by toning pelvic muscles to increase sensitivity and improve sexual satisfaction. For men, Kegels can help with erectile function and premature ejaculation.
After giving birth, many women find their pelvic floor muscles are weaker. Practicing Kegels can support recovery and restore muscle tone, helping with both bladder control and comfort.
Pelvic organ prolapse occurs when pelvic organs move out of place due to muscle weakness. By strengthening these muscles, Kegels can help prevent or reduce the symptoms of prolapse, such as discomfort and pressure in the pelvic area.
Kegel exercises might seem simple, but getting the technique right is key to unlocking their full benefits.
Here’s a step-by-step guide to performing Kegel exercises:
Locate your pelvic floor muscles by trying to stop the flow of urine when using the bathroom. The muscles you use to stop the flow are the same muscles you target during Kegels. Stopping your urine flow shouldn't become a habit, though — it’s only for identification purposes, as doing this repeatedly can lead to bladder issues.
You can do Kegel exercises anywhere — sitting, standing, or lying down. Find a comfortable position that makes it easier for you to focus, whether you're at your desk, lying on your bed, or just standing in your living room.
Tighten your pelvic floor muscles for three to five seconds. You should feel a slight lift. Make sure you’re not clenching your buttocks, thighs, or abdomen during this contraction.
Slowly release and then relax your muscles for a few seconds. It’s important to relax the muscles fully before attempting another repetition.
Aim to do 10-15 repetitions per set, and try to complete three sets a day. Consistency is crucial if you want to experience the benefits of stronger pelvic muscles.
Many people make the mistake of clenching their abdomen, buttocks, or thighs instead of focusing on the pelvic floor. This not only reduces effectiveness but can also cause unnecessary tension in other parts of the body.
Another common error is holding your breath while contracting the muscles. Instead, remember to breathe steadily throughout each movement. Maintaining good breathing patterns will help keep the body relaxed and focused on the pelvic floor.
Like any exercise routine, Kegels take time and dedication before you notice real changes. Some people start to see improvements in bladder control or pelvic floor strength after just a few weeks, while for others it can take closer to three months to experience noticeable benefits.
It’s all about consistency — these exercises are an investment in your long-term health, so stick with them. The key is to be patient and keep going; over time, those small efforts really do add up.
If done properly, Kegels can provide significant benefits for both men and women, helping restore confidence and improve control over pelvic floor issues. But sometimes, they might not seem to be working, or maybe you’re unsure if you're doing them right. If that sounds like you, it might be time to reach out for professional support.
At Refine Medical, our pelvic floor rehabilitation services provide personalized guidance to ensure you’re on the right track. Working with a specialist can help you maximize the benefits of your pelvic health journey. Call our office or schedule an appointment online to learn more about Kegels and pelvic floor health.