How to Do Kegels: A Guide to Strengthening Your Pelvic Floor

Introduction

Kegel exercises, named after Dr. Arnold Kegel who popularized them in the 1940s, are exercises that strengthen the pelvic floor muscles. These muscles support the bladder, uterus, and rectum, and are responsible for bladder control, bowel movements, and sexual function. Kegels are important because weak pelvic floor muscles can lead to urinary incontinence, organ prolapse, and other issues. Kegels are easy to do and can be done discreetly, making them a great exercise to do anywhere and at any time.

If you are new to kegels, it’s important to build up gradually. Start with a few repetitions of each exercise and gradually increase the number as you feel comfortable. It’s also important to breathe normally during the exercises and not to clench other muscles.

The Benefits of Kegels

Kegels have numerous benefits for both physical and mental health. Here are just a few:

Improved Bladder Control

One of the primary benefits of kegels is improved bladder control. Strengthening the pelvic floor muscles can help reduce the urge to urinate and prevent urinary incontinence. Kegel exercises are particularly effective for women who experience urinary incontinence due to pregnancy, childbirth, or menopause.

Strengthened Pelvic Floor Muscles

Kegels help to strengthen the pelvic floor muscles, which can prevent organ prolapse and improve bowel function. Strong pelvic floor muscles can also improve sexual function and prevent premature ejaculation in men.

Increased Sexual Satisfaction

Strong pelvic floor muscles can lead to increased sexual satisfaction for both men and women. Women may experience increased clitoral and vaginal sensitivity, while men may experience stronger erections and more control over ejaculation.

Kegel Exercises for Men and Women

There are three types of kegel exercises that both men and women can do: quick squeezes, long squeezes, and reverse kegels. Here are instructions on how to do each exercise:

Quick Squeezes

The quick squeeze exercise involves quickly squeezing the pelvic floor muscles and then releasing. This exercise helps to improve the muscles’ ability to react quickly and can help prevent urinary leakage. Here’s how to do it:

1. Warm up by tightening and relaxing the pelvic floor muscles several times.
2. Squeeze the pelvic floor muscles quickly and tightly for 1-2 seconds.
3. Relax the muscles for 1-2 seconds.
4. Repeat the exercise 10-15 times.

Long Squeezes

The long squeeze exercise involves squeezing the pelvic floor muscles and holding for several seconds. This exercise helps to strengthen the muscles and improve bladder control. Here’s how to do it:

1. Warm up by tightening and relaxing the pelvic floor muscles several times.
2. Squeeze the pelvic floor muscles as tightly as you can and hold for 5-10 seconds.
3. Relax the muscles for 5-10 seconds.
4. Repeat the exercise 10-15 times.

Reverse Kegels

Reverse kegels work the opposite muscle group and can help improve sexual function and prevent premature ejaculation in men. Here’s how to do it:

1. Start by finding the muscles you use to stop urinating mid-stream.
2. Lie down on your back with your knees bent and feet flat on the floor, or sit comfortably in a chair.
3. Relax your pelvic floor muscles and imagine that you are trying to push something out of your vagina or anus.
4. Hold this position for a few seconds and then relax.
5. Repeat the exercise 10-15 times.

How to Make Kegels a Habit

Like any exercise, kegels are most effective when done regularly. Here are some tips for incorporating kegels into your daily routine:

• Set a reminder on your phone or calendar to do a few sets of kegels at the same time each day.
• Do kegels during other activities, such as watching TV, sitting at your desk, or brushing your teeth.
• Track your progress by keeping a log of how many kegels you do each day. Seeing progress can be a great motivator.

Common Mistakes to Avoid When Doing Kegels

There are some common mistakes that people make when doing kegels. Avoiding these mistakes will ensure that you are getting the most out of your exercises.

Clenching Buttocks

Many people clench their buttocks when doing kegels, but this can actually make the exercise less effective. Make sure to only clench the pelvic floor muscles.

Holding Breath

Some people also hold their breath when doing kegels, but this can create tension in the muscles and make the exercises less effective. Breathe normally during the exercises.

Pushing Too Hard

Finally, pushing too hard when doing kegels can lead to discomfort and even pain. Make sure to squeeze the muscles firmly, but not too hard.

Kegels and Pregnancy

Kegel exercises are particularly beneficial for pregnant women. These exercises can help prepare the body for labor and delivery, as well as improve postpartum recovery. Here are some benefits of kegels during pregnancy:

• Improved bladder control
• Reduced risk of perineal tearing during delivery
• Improved postpartum recovery

Kegels for Sexual Health

Kegels can also improve sexual health and pleasure for both men and women. Here are some tips for incorporating kegels into your sex life:

• Practice doing kegels during sex to increase pleasure and stimulate the clitoris or prostate.
• Both partners can do kegels during sex to increase intimacy and pleasure.
• Men can use kegel exercises to prevent premature ejaculation and improve control over their erections.

Conclusion

Kegel exercises are an easy and effective way to strengthen the pelvic floor muscles and improve physical and mental health. By incorporating kegels into your daily routine, you can improve bladder control, prevent organ prolapse, and increase sexual satisfaction. Remember to start slowly and gradually increase the number of repetitions. With consistency and dedication, kegels can make a big difference in your overall health and well-being.