Kegel exercises are simple squeezing and relaxing movements performed to strengthen the pelvic floor muscles. They are named after Arnold Kegel, an American gynecologist who first studied these exercises systematically in the 1940s. Contrary to popular belief, they are important not only for women but also for men.
What is the pelvic floor?
The pelvic floor is a hammock-like group of muscles at the base of the pelvis that supports the bladder, bowel, and, in women, the uterus. Pregnancy, childbirth, aging, excess weight, chronic coughing, and prostate surgery in men can weaken these muscles.
Benefits
For women
- Reduced leakage of urine when coughing, sneezing, or laughing
- Alleviation of symptoms of pelvic organ prolapse after childbirth
- Enhanced arousal and pleasure due to increased blood flow to the genital area
For men
- Improved bladder and bowel control
- According to the NHS, a strong pelvic floor may help alleviate erectile dysfunction
- Enhanced control over ejaculation
Finding the right muscles
There are two practical methods:
- Try stopping the flow of urine mid-stream: The muscles you use are the pelvic floor muscles. Do this only a few times to identify the muscles; do not perform regular exercises while using the toilet.
- Imagine holding in gas: You should feel the muscles pulling inward and upward.
Mayo Clinic suggests the following image for women: Imagine sitting on a marble and lifting it with your pelvic muscles.
Step-by-step Kegel program
- Empty your bladder.
- Squeeze your pelvic muscles for 3 seconds in a comfortable position (starting while lying on your back is easier).
- Relax for 3 seconds.
- Repeat this 10 times; this is one set.
- Do 3 sets a day.
- As your muscles get stronger, increase the squeeze time to 5, then 10 seconds.
Things to keep in mind
- Do not squeeze your abdominal, buttock, or thigh muscles.
- Do not hold your breath; breathe normally.
- The relaxation phase is just as important as the squeeze.
- Be patient: According to Mayo Clinic, it may take several months to see an effect on urinary leakage.
Kegel balls and assistive products
Kegel balls are weights placed inside the vagina that cause the muscles to work to hold them. Some models also offer a vibration feature. Start with a light model and use it for short periods. You can explore Kegel balls among women's products.
When to consult a specialist?
Consult a doctor or pelvic floor physical therapist if you have difficulty finding the right muscles, if urinary leakage continues despite exercise, or if you have pelvic pain. In some people, the problem is not weak muscles but overly tense muscles; in this case, relaxation exercises are needed first.
Sources
- Mayo Clinic. Kegel exercises: A how-to guide for women. mayoclinic.org
- Mayo Clinic. Kegel exercises for men: Understand the benefits. mayoclinic.org
- NHS. Pelvic floor exercises. nhs.uk
- Cleveland Clinic. Kegel exercises. my.clevelandclinic.org
This content is for general information purposes only; it is not a substitute for diagnosis and treatment.
