Kegel exercises are a scientifically proven method developed in the late 1940s by American gynecologist Dr. Arnold Kegel as a non-surgical solution for urinary incontinence in women. Today, Kegel exercises are widely used as a first-line treatment for a range of conditions including urinary leakage, pelvic organ prolapse, sexual performance, and orgasm improvement.
These exercises aim to strengthen the pelvic floor muscles—a hammock-like structure composed of muscles and connective tissue that supports the bladder, uterus, and bowel.
Various factors such as pregnancy, childbirth, surgery, aging, chronic constipation, persistent coughing, and excess weight can weaken pelvic floor muscles. This can lead to:
- Pelvic organ prolapse (bladder, bowel, or uterus)
- Urinary incontinence
- Fecal incontinence
- Reduced sexual performance
- Orgasm difficulties
Just like any other muscle group in the body, pelvic floor muscles can be strengthened through exercise. And the most effective method for this is Kegel exercises.
Benefits of Kegel Exercises for Women
- Prepares the body for natural childbirth
- Supports postpartum recovery
- Helps prevent pelvic organ prolapse
- Reduces or prevents urinary leakage
- Prevents fecal and gas incontinence
- Enhances sexual performance
- Improves orgasm quality
- Maintains pelvic health during menopause
What Are Pelvic Floor Muscles?
The pelvic floor muscles, which are the primary focus of Kegel exercises, extend along the base of the pelvis and form a supportive sling for internal organs. Understanding their functions is key to performing Kegel exercises correctly.
Functions of the Pelvic Floor Muscles:
- Control of urine and feces
- Support for the bladder
- Maintenance of sexual function
- Support for pelvic organs
- Stabilization of the spine and pelvis
How to Identify Your Pelvic Floor Muscles
Before starting Kegel exercises, it’s essential to locate and feel the pelvic floor muscles. Try these techniques:
1. Stopping Urine Flow
Try to stop the flow of urine midstream. The muscles used here are your pelvic floor muscles. Do this only a few times to identify the muscles—repeating it frequently can lead to bladder issues and incomplete emptying.
2. Trying to Hold In Gas
Squeeze your anal muscles as if you’re trying to hold in gas. The contraction you feel is also from your pelvic floor.
How to Perform Kegel Exercises for Women
- Contract your pelvic floor muscles
- Hold the contraction for 8 seconds
- Relax for 5 seconds
- Repeat the cycle several times in a row, always relaxing fully between contractions.
🟣 Pro Tip:
Start by doing the exercises lying down for better control. As you progress, you can perform them while sitting, standing, walking—anytime throughout the day.
You can gradually increase the duration and number of repetitions as your strength improves.
Key Guidelines When Performing Kegel Exercises
- Breathe naturally—do not hold your breath while contracting.
- Focus only on contracting your pelvic floor muscles. Keep your abdominal, thigh, and buttock muscles relaxed.
- Do not perform Kegels while urinating after you’ve identified the muscles. Repeatedly stopping urine flow can disrupt bladder function.
- Avoid overexercising as it may lead to over-tightening or muscle fatigue.
- For best results, consistency is crucial. You’ll start noticing benefits after a few weeks of regular practice.
You can easily start doing Kegel exercises by following structured routines on the MoovBuddy app, which offers programs for various fitness levels.
With videos, visual guides, and audio instructions, you can confidently learn how to engage your pelvic floor muscles and start your Kegel journey today.