Kegel exercises, also known as pelvic floor exercises, are a type of physical activity that can help strengthen the muscles in the pelvic floor. These muscles support the bladder, uterus, and rectum, and are important for controlling urination and bowel movements. In this article, we will explore what Kegel exercises are, how to do them, and the benefits of including them in your exercise routine.

What are Kegel exercises

Kegel exercises are named after Dr. Arnold Kegel, who first developed them in the 1940s. The exercises involve contracting and relaxing the muscles of the pelvic floor, which stretch from the pubic bone to the tailbone. These muscles support the organs of the pelvis and help control the flow of urine and bowel movements. Over time, these muscles can weaken due to factors such as pregnancy, childbirth, aging, obesity, and certain medical conditions.

Kegel exercises can help strengthen these muscles, which can lead to improved bladder control and a reduced risk of urinary incontinence. They can also help improve sexual function by increasing blood flow to the pelvic area and strengthening the muscles involved in orgasm.

How to do Kegel exercises

To do Kegel exercises, you first need to locate the muscles of the pelvic floor. One way to do this is to imagine that you are trying to stop the flow of urine midstream. The muscles you use to do this are the ones you will be working with Kegel exercises.

Once you have identified the correct muscles, you can begin the exercises. 

Here's how:

  • Sit, stand or lie down comfortably.
  • Tighten your pelvic floor muscles, squeezing as if you are trying to stop the flow of urine or gas.
  • Hold the contraction for a few seconds (aim for five seconds to start with) without holding your breath.
  • Relax the muscles for a few seconds.
  • Repeat the contraction and relaxation 10-15 times in a row. This is one set.
  • Do 2-3 sets of Kegel exercises daily.

It's important to make sure you are contracting the correct muscles when you do Kegel exercises. If you're not sure you're doing them correctly, ask your healthcare provider for guidance.

Benefits of Kegel exercises

There are many benefits to doing Kegel exercises. 

These include:

  1. Improved bladder control: Kegel exercises can help strengthen the muscles of the pelvic floor, which can lead to improved bladder control and a reduced risk of urinary incontinence.
  2. Improved sexual function: Kegel exercises can help increase blood flow to the pelvic area, which can improve sexual function and satisfaction.
  3. Improved recovery after childbirth: Kegel exercises can help strengthen the muscles of the pelvic floor, which can make recovery after childbirth easier and reduce the risk of pelvic organ prolapse.
  4. Improved bowel function: Kegel exercises can help improve bowel function by strengthening the muscles of the pelvic floor.

In conclusion, Kegel exercises are a simple and effective way to improve the health of the pelvic floor muscles. By including them in your exercise routine, you can improve bladder control, sexual function, and overall pelvic health. Remember to start slowly and gradually increase the number of repetitions as you become stronger. If you have any concerns about your pelvic floor health, talk to your healthcare provider.