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Kegel Exercise Tips

Kegel exercises are exercises designed to strengthen the pelvis floor. Doing these exercises regularly can help with urinary incontinence brought on by pregnancy, childbirth, age, or other factors that can put pressure on the pelvic floor. Kegels can also increase satisfaction during sexual intercourse.

  1. How To Do Kegels

    • Because the muscles of the pelvic floor are often not used, and doing Kegel exercises cannot easily be demonstrated, it is important to learn what it feels like to contract these particular muscles. An easy way to learn what it feels like to contract the proper muscles is to stop the stream of urine while emptying the bladder. Alternatively, insert a finger into your vagina (if you have one) and squeeze around it. Each of these motions will demonstrate the sensation of tightening the muscles of the pelvic floor. If you are still uncertain, ask for help from your physician. Additionally, devices that are inserted into the vagina can help women who are uncertain as to how to do Kegel exercises properly.

    How Often To Do Kegels

    • To strengthen the muscles of the pelvic floor, it is necessary to do Kegel exercises regularly. Squeeze the muscles of the pelvic floor and count to three, then relax and count to three. Repeat this sequence 10 times at least three times daily. As time passes, squeeze for longer amounts of time (say, a 10 count) and increase the amount of reps per day. The more Kegels done, the stronger the pelvic floor will become; expect to see results after two to three months.

    Benefits From Kegel Exercises

    • Women who are pregnant will benefit greatly from doing Kegel exercises. Not only will having a strong pelvic floor eliminate some of the pain and urinary leaking later in pregnancy caused by the fetus pressing downward, but it can also help in the birthing process. After childbirth, the muscles of the pelvic floor are extremely weak. Doing Kegels after childbirth can make these muscles strong again. Women who regularly do Kegel exercises experience higher sexual satisfaction because they can use the muscles of the pelvic floor to squeeze their partner more tightly during intercourse. Orgasm intensity may also increase due to heightened blood flow to these muscles.

      While most Kegel exercises are done by women, men can also benefit from Kegel exercises. As with women, a man can find the muscles of the pelvic floor by attempting to stop urine flow, or by inserting a finger into his anus and squeezing. Men who regularly perform these exercises can experience stronger erections and have greater ejaculation control, which is extremely helpful for men who suffer from premature ejaculation.

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