Kegel exercises strengthen pelvic floor muscles, improving bladder, bowel, sexual health and overall wellness. They target the muscles that hold and support pelvic organs such as the bladder, bowel, and vagina. These muscles help control urination, bowel movements, and sexual function. Kegels involve tightening and releasing the pelvic floor to keep it strong and flexible.
Regular practice can help with urinary leakage, urgency, and fecal incontinence. Kegels are also recommended for managing pelvic organ prolapse, a condition where organs shift downward into the vaginal canal. Beyond medical benefits, stronger pelvic floor muscles can enhance sexual health and even improve orgasms.
Like lifting weights builds strength in other parts of the body, Kegel exercises keep the pelvic floor “fit.” Weakness in these muscles may lead to accidental leaking, difficulty controlling gas, or discomfort. Causes of weakness include pregnancy, childbirth, pelvic surgery, obesity, aging, constipation, and chronic coughing. High-impact exercises such as running or heavy lifting can also strain the pelvic floor.
Anyone at risk of pelvic floor weakness may benefit from Kegels. They are often recommended during and after pregnancy, with aging, or after pelvic surgery. Consistent practice supports control, stability, and long-term health.
However, Kegels are not always appropriate. Overdoing them or performing them without need can make pelvic floor muscles overly tight, leading to pain or dysfunction. It is best to learn the correct technique and practice in moderation.
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Finding your pelvic floor muscles is the first step to doing Kegel exercises correctly
To locate your pelvic floor, start by trying to stop the flow of urine midstream. Do this only once or twice to learn the feeling, since repeated stopping can increase the risk of infection. Another way is to imagine you are preventing yourself from passing gas.
An easy visualization is to think of a claw machine at an arcade. The claw lowers, opens, grabs an object, closes, and then lifts. A Kegel works the same way: the muscles tighten, lift, and then release.
When you practice, your thighs, buttocks, and abdomen should stay relaxed. Only the pelvic floor should contract. If you feel your lower body tensing, adjust your focus until you isolate the correct muscles.
Tips to confirm you’re doing it right:
Imagine holding back gas.
- Women: Insert a finger into the vagina and feel the muscles squeeze and lift.
- Men: Insert a finger into the rectum and notice the tightening and upward movement.
Once you can identify the correct muscles, you can practice Kegel exercises anywhere—sitting, standing, or lying down. Proper technique ensures the best results for bladder control, bowel support, and sexual health.
How to do Kegel exercises correctly?
Kegel exercises were first developed in the late 1940s by Dr. Arnold H. Kegel, an American gynecologist, as a nonsurgical way to help women control urinary leakage. Today, they are recommended for people to strengthen the pelvic floor muscles, which support the bladder, bowel, and, in women, the uterus. Strong pelvic floor muscles reduce the risk of incontinence and improve overall pelvic health.
Although simple in theory, Kegels can be tricky because many people mistakenly contract their abdominal, thigh, or buttock muscles instead of the pelvic floor. To be effective, you need to focus only on the muscles that control urine and gas. Once you’ve identified them, Kegels can be done almost anywhere without anyone noticing.
Steps to practice Kegel exercises:
- Find the muscles: Imagine stopping the flow of urine or preventing gas from escaping. These are your pelvic floor muscles.
- Choose your position: Begin lying on your back to get the feel of the movement. Once comfortable, practice sitting or standing.
- Contract and relax: Tighten your pelvic floor muscles for 3–5 seconds, then relax for 3–5 seconds.
- Repeat the cycle: Aim for 10 repetitions in one set.
- Progress gradually: Increase contraction and relaxation times up to 10 seconds each.
- Stay focused: Keep your abdomen, thighs, and buttocks relaxed; place a hand on your belly to check.
- Build consistency: Try to complete 30–40 Kegels daily, spread across the day.
- Add variety: Mix in short, quick contractions (“quick flicks”) along with longer holds to improve muscle strength and responsiveness.
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Important safety tips for Kegel exercises
While Kegel exercises are safe and effective, it’s important to practice them correctly to avoid problems:
Avoid doing Kegels while urinating. Once you’ve learned the technique, don’t practice during urination more than a couple of times a month. Doing so can weaken the pelvic floor or harm the bladder and kidneys.
Use the right amount of force. In women, overdoing Kegels or tightening too hard can cause the vaginal muscles to become overly tense, leading to pain during intercourse.
Be consistent. Stopping the exercises may cause incontinence to return. Long-term benefits usually depend on making Kegels a lifelong habit.
Be patient. Improvement often takes time. It may be several months before you notice better bladder control or reduced leakage.
With proper technique and steady practice, Kegel exercises can provide lasting support for pelvic health without unwanted side effects.
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Sources: Cleveland Clinic, MedlinePlus, Harvard Helath Publishing
