In this article, we will walk you through the basics of Kegel Exercises, show you How To Do Kegels Properly and give you tips on how to maintain your Kegel routine to achieve optimal Pelvic Floor health.

Kegels, or pelvic floor exercises, are a simple yet effective way to improve bladder control, support pelvic organs, and enhance sexual function.

Pelvic muscles play a crucial role in bladder and bowel control, sexual function, and overall pelvic health.

Kegels benefit people of all genders and can be done by anyone, anywhere, and at any time.

However, many people do not know how to do Kegels properly and end up doing more harm than good.

Introduction to Kegels

Kegels are exercises that target the Pelvic Floor Muscles, which support the bladder, uterus, and rectum.

They were originally developed by Dr. Arnold Kegel as a way to help women improve bladder control after childbirth, but they can be beneficial for both men and women of all ages.

What are Kegels?

Kegels are exercises that involve contracting and relaxing the muscles in the pelvic area. These muscles are responsible for controlling urination, bowel movements, and sexual function.

Why Are Kegels Important?

Kegels are important because weak pelvic floor muscles can lead to urinary and fecal incontinence, prolapse of the pelvic organs, and sexual dysfunction.

By strengthening these muscles, you can improve bladder control, prevent prolapse, and enhance sexual pleasure.

Importance of Kegels for Pelvic Floor Health

Kegels can help prevent and treat common pelvic floor issues such as incontinence and pelvic organ prolapse. By strengthening your pelvic floor muscles, you can improve your overall quality of life.

Benefits of Kegel Exercises

For Men

Kegels can help men improve bladder and bowel control, as well as enhance sexual function by improving erection quality and increasing ejaculatory control.

For Women

Kegels can help women improve bladder control, prevent prolapse of the pelvic organs, and enhance sexual pleasure.

• How To Do Kegels Properly: A step-by-step guide
• Pelvic Floor Exercises for Pregnant Women: Strengthening for a Healthy Pregnancy
• Best Pelvic Floor Exercises: Strengthen and Support Your Pelvic Floor

How to Identify the Pelvic Floor Muscles

The first step in doing Kegel exercises is to locate your pelvic floor muscles.

These are the muscles that you use to stop the flow of urine midstream or to prevent yourself from passing gas.

The best way to locate these muscles is to try stopping the flow of urine while using the bathroom.

The muscles that you use to do this are your pelvic floor muscles.

How to Locate the Pelvic Floor Muscles

To locate your pelvic floor muscles, try to stop the flow of urine midstream. The muscles that you use to do this are your pelvic floor muscles.

Practicing Isolation of the Pelvic Floor Muscles

To practice isolating your pelvic floor muscles, contract them for 5-10 seconds and then release them for 5-10 seconds. You should feel a lifting sensation in the pelvic area when you contract the muscles.

Basic Kegel Exercises

Once you have located your pelvic floor muscles, you can begin practicing Kegel exercises. Here’s how:

How To Do Kegels Properly: Step-by-Step Guide

1. Start by emptying your bladder completely.
2. Sit or lie down in a comfortable position.
3. Tighten your pelvic floor muscles, as if you are trying to stop yourself from passing gas.
4. Locate your pelvic floor muscles.
5. Contract your pelvic floor muscles for 5-10 seconds.
6. Release your pelvic floor muscles for 5-10 seconds.
7. Repeat the exercise 10 times.
8. Do this exercise 3 times a day.

How Often Should You Do Kegels?

To see results, it is recommended to do Kegels at least three times a day for a few minutes each time. It’s important to remember that Kegels are lifelong exercises and should be incorporated into your daily routine for optimal results.

Proper breathing techniques during Kegels

Proper breathing techniques during Kegels are essential to achieve the best results and prevent any potential injuries.

It is recommended for individuals performing Kegels to breathe in slowly through their nose while contracting their pelvic muscles, and exhale slowly through their mouth while releasing those muscles.

This technique helps to maintain proper blood flow and oxygenation throughout the body, allowing the muscles to work effectively without causing unnecessary strain or tension.

In addition, controlled breathing helps individuals focus on the contraction of the pelvic muscles, ensuring that they engage the correct muscle groups and avoid using other unrelated muscles.

By practicing proper breathing techniques during Kegels, people can improve bladder control, increase sexual satisfaction, and strengthen pelvic floor muscles that support vital organs such as the uterus and rectum.

Advanced Kegel Exercises

Once you’ve mastered the basic Kegel exercises, you can move on to more advanced techniques. Here are two options:

Kegels With Resistance

By adding resistance to your Kegel exercises, you can increase the strength and endurance of your pelvic floor muscles. One way to do this is by using Kegel weights or balls.

These are small weights that you insert into your vagina and then try to hold in place while doing Kegel exercises.

The added weight provides more resistance for your muscles to work against.

Kegels With Biofeedback

Biofeedback is a technique that allows you to monitor your body’s natural processes and signals.

With Kegels, you can use biofeedback to track the strength and endurance of your pelvic floor muscles.

There are devices available that can provide biofeedback, such as vaginal sensors that measure muscle activity.

You can use this information to adjust your Kegel exercises and make sure you’re targeting the right muscles.

Tips for Maintaining Kegel Routine

To see the benefits of Kegels, it’s important to maintain a regular routine. Here are two tips to help:

Incorporating Kegels into Daily Routine

One way to remember to do Kegels is to incorporate them into your daily routine.

You can do them while brushing your teeth, sitting at your desk, or even watching TV.

Try to do a set of Kegels every day, at the same time if possible, to make it a habit.

Tracking Progress with Kegel Exercise App

Tracking your progress can help you stay motivated and see improvements over time.

There are many Kegel exercise apps available that can help you track your progress, remind you to do your exercises, and even offer different workout routines.

Find one that works for you and stick with it.

Tips for Maximizing the Benefits of Kegels

1. Do your Kegels regularly. Like any exercise, Kegels work best when done regularly. Aim to do your Kegels at least three times a day, every day.
2. Build up slowly. If you’re new to Kegels, start by holding the contraction for just a few seconds at a time. As you become stronger, you can gradually increase the duration of your contractions.
3. Don’t hold your breath. It’s important to breathe normally while doing Kegels. Holding your breath can cause your pelvic floor muscles to tense up, making it harder to do the exercises properly.
4. Focus on the right muscles. It’s common for people to accidentally tighten their abdominal, buttock, or thigh muscles instead of their pelvic floor muscles. Make sure you’re only squeezing your pelvic floor muscles and not any other muscles.
5. Practice different positions. Kegels can be done in any position, but it can be helpful to practice them in different positions to make sure you’re working all the muscles in your pelvic floor. Try doing Kegels while sitting, standing, lying down, or even while walking.
6. Use biofeedback. Biofeedback is a technique that can help you identify and control your pelvic floor muscles. It involves using a device that provides feedback on your muscle activity, such as an electromyography (EMG) machine. By using biofeedback, you can learn to better isolate and contract your pelvic floor muscles.
7. Keep up with it. Like any exercise, it’s important to be consistent with your Kegel practice. Even if you don’t see immediate results, keep up with your Kegels and you will likely notice improvements over time.

Final Tips for Successful Kegel Exercises

Remember to breathe normally while doing Kegels, don’t clench other muscles such as your buttocks and thighs, and avoid overdoing it.

It’s important to allow your muscles time to rest and recover between sets.

With patience and consistency, you can achieve stronger pelvic floor muscles and better overall pelvic health.

Incorporating Kegels into your daily routine can have significant benefits and improve your overall pelvic floor health.

Remember to start with the basic exercises and gradually progress to more challenging ones.

Regularly performing Kegels with proper form and technique can help prevent or alleviate pelvic floor issues and improve your quality of life.

So, start your Kegel routine today and experience the full benefits of this simple, yet powerful, exercise.

Conclusion and Final Thoughts

Kegels are an important part of pelvic floor health, and with a little practice, they can be easily incorporated into your daily routine.

By locating your pelvic floor muscles and practicing Kegels regularly, you can improve bladder and bowel control, reduce the risk of urinary incontinence, and improve sexual function.

Remember to start slowly and build up gradually, and incorporate different positions and biofeedback techniques to maximize the benefits of your Kegel practice.