Your Complete Guide to How to Do Kegel Exercises

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Pelvic health physical therapists explain what Kegel exercises are, who can benefit from them, how to do Kegel exercises, and if Kegel trainers can be helpful.

Arm, ab, and butt exercises — you may have on lock. But what about your pelvic floor? It’s a muscle group that you probably don’t think about every day. Even though they aren’t exactly in plain sight, pelvic floor muscles are deeply important — no pun intended.

elvic floor muscles support the bowel, bladder, and uterus and help improve core stability. Strong pelvic floor muscles help prevent incontinence (including that reflexive need of having to cross your legs every time you sneeze), play a part in relieving constipation, and even intensify orgasms. So, how do you support these oft-overlooked muscles? You learn how to do Kegel exercises.

Kegel exercises, also known as pelvic floor muscle exercises, are a simple and effective way to strengthen the muscles that support the pelvic organs. The pelvic floor muscles play a crucial role in maintaining bladder and bowel control, sexual function, and overall pelvic health.

In this complete guide, we will cover the benefits of Kegel exercises, the proper procedure for performing them, and the science behind why they are so effective.

Benefits of Kegel Exercises

  1. Improving bladder control: Kegel exercises can help improve urinary incontinence, which is the leakage of urine during activities such as coughing, sneezing, laughing, or physical exercise.
  2. Preventing pelvic organ prolapse: Pelvic organ prolapse is a condition in which the pelvic organs, such as the uterus, bladder, or rectum, drop from their normal position and bulge into the vaginal canal. Kegel exercises can help prevent and improve this condition by strengthening the pelvic floor muscles that support the pelvic organs.
  3. Enhancing sexual function: Kegel exercises can improve sexual function by strengthening the pelvic floor muscles, which are essential for achieving and maintaining sexual arousal and orgasm.
  4. Easing pregnancy and childbirth: Kegel exercises can help prepare the pelvic floor muscles for pregnancy and childbirth by strengthening them, which can help reduce the risk of tearing and improve the overall childbirth experience.
  5. Improving postpartum recovery: After childbirth, Kegel exercises can help the pelvic floor muscles recover and regain their strength, which can improve bladder control and reduce the risk of pelvic organ prolapse.

Procedure for Doing Kegel Exercises

  1. Identifying the pelvic floor muscles: To perform Kegel exercises effectively, you must first learn to identify the pelvic floor muscles. One way to do this is to try to stop the flow of urine midstream. The muscles you use to do this are the pelvic floor muscles.
  2. Finding the right position: You can do Kegel exercises in any position, whether standing, sitting, or lying down. However, it is best to start in a comfortable position, such as lying down on your back with your knees bent.
  3. Isolating the pelvic floor muscles: Once you have found a comfortable position, tighten the pelvic floor muscles as if you were trying to stop the flow of urine. Hold the contraction for a count of three, then relax the muscles for a count of three.
  4. Repeat the exercise: Repeat the contraction and relaxation process 10-15 times, working up to doing three sets of 10-15 repetitions per day.
  5. Incorporating Kegel exercises into your daily routine: To make the most of Kegel exercises, it is important to incorporate them into your daily routine. Try doing Kegel exercises while waiting in line, watching TV, or driving. The more you practice, the stronger your pelvic floor muscles will become.

The Science Behind Kegel Exercises

Kegel exercises are based on the principles of muscle strengthening and toning. When you perform Kegel exercises, you are contracting and relaxing the pelvic floor muscles, which increases blood flow and oxygenation to the area. This, in turn, stimulates the growth and strengthening of the pelvic floor muscles, making them more resilient and functional.

In addition to the physical benefits, Kegel exercises also have a positive impact on the brain and nervous system. The repeated contracting and relaxing of the pelvic floor muscles can help improve nerve function and communication, leading to improved bladder and bowel control, enhanced sexual function, and a reduction in pelvic pain.

Kegel exercises have been extensively studied and their efficacy has been well established. Numerous clinical trials and studies have shown that Kegel exercises can effectively improve bladder control, enhance sexual function, and prevent pelvic organ prolapse.


In conclusion, Kegel exercises are a simple and effective way to improve pelvic health and maintain the strength and function of the pelvic floor muscles. Whether you are looking to improve bladder control, enhance sexual function, or prevent pelvic organ prolapse, Kegel exercises can help.

By following the proper procedure and incorporating Kegel exercises into your daily routine, you can experience the numerous benefits of these exercises and enjoy a healthier and more active lifestyle.

So start incorporating Kegel exercises into your daily routine today and take the first step towards a stronger and healthier pelvic floor.

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