You can easily do Kegel exercises while driving to work, making dinner, or even watching TV—they’re that convenient. These exercises don’t require any equipment, and you can literally do them anywhere. While they can bring incredible physical and even sexual benefits for both men and women, they’re surprisingly underutilized.
### What Are Kegels?
Kegels, named after Dr. Arnold Henry Kegel, are exercises designed to strengthen your pelvic floor muscles, which support important organs like your bladder, rectum, and reproductive system. Think of these muscles as a hammock that helps hold everything in place. When your pelvic floor weakens, it can lead to issues like bowel or urinary incontinence and even pelvic organ prolapse.
Pelvic floor muscles are often referred to as the “hold-it” muscles because they help you delay things like bladder or bowel movements until you reach a restroom. Kegels are all about deliberately contracting these muscles to make them stronger.
### What Causes Pelvic Floor Problems?
Several factors can weaken your pelvic floor, including things like pregnancy, pelvic surgeries, frequent straining, obesity, and aging.
### Why Are Kegels Important?
These exercises are especially helpful because weak pelvic floor muscles can cause urinary or bowel incontinence. In women, they might even result in pelvic organs, such as the bladder and uterus, slipping out of place—a condition known as pelvic organ prolapse. Exercising these muscles can prevent such problems and greatly improve your quality of life.
Kegels can help with:
– Post-pregnancy bowel and urinary issues
– Symptoms of pelvic organ prolapse
– Leakage from urine, gas, or fecal incontinence
– Core stability
– Blood flow and tone in the pelvic floor and vaginal area, enhancing arousal, lubrication, and sexual sensation for both partners
### Who Should Avoid Kegels?
While most people benefit from Kegel exercises, they aren’t ideal in rare cases. For example, people with pelvic floor muscle spasms may experience symptoms like pain or trouble emptying their bladder or bowels. In such situations, Kegels could make things worse. Instead, these individuals may need therapy to focus on relaxing their pelvic floor muscles.
### Can You Do Kegels the Wrong Way?
Yes, it’s possible to perform Kegels incorrectly. Some people mistakenly tighten their abdominal or gluteal muscles rather than the pelvic floor. To check if you’re doing it right, try stopping your urine stream mid-flow. If you can stop or slow the stream, you’re contracting the right muscles. That said, don’t make a habit of doing Kegels during urination—it’s okay to try it once or twice for identification purposes but doing it repeatedly can lead to urinary problems.
Another way to find the right muscles is to imagine trying to stop the passage of gas. If you feel a pulling sensation, you’ve engaged the right area.
### How to Do Kegels
Here’s how to perform Kegels properly:
1. Find your pelvic floor muscles (use the tips above if needed). If it’s tricky, ask your doctor for guidance.
2. Tighten your pelvic muscles and hold for a count of three, then relax for another count of three. Repeat this 10 times, or build up to that gradually if needed.
3. Aim for at least two sets a day, eventually working up to three.
4. Breathe naturally during the exercises, ensuring you’re not accidentally tightening your abdominal or gluteal muscles.
5. Practice Kegels in different positions—while lying down, sitting, or standing.
6. Don’t get discouraged! Consistency is key, and over time, you’ll notice improvements.
### When to See a Doctor
If you experience urinary or bowel leakage, or in women, a vaginal bulge, it’s a good idea to see a doctor. Many people delay seeking help out of embarrassment, but these issues are common and often have effective treatment options that can significantly improve your quality of life.
If you’re not sure you’re doing Kegels correctly, consult your doctor or schedule an appointment with a pelvic floor physical therapist who specializes in treating these kinds of issues.
### Final Thoughts
Kegels are simple, versatile exercises that anyone can incorporate into their daily routine. With a little practice and patience, they can make a big difference in your overall health and well-being.