How to Perform Kegel Exercises: 3 Benefits of Kegels

A Kegel exercise is a seminal pelvic floor exercise, consisting of locating and contracting your pelvic floor muscles in slow, steady repetitions. American gynecologist Arnold Kegel developed Kegel exercises in 1948, after noting how childbirth weakened his patients’ pelvic floors. Performing routine Kegel exercises can increase bladder control and sexual function, and reduce the chances of pelvic organ prolapse among penis and vulva owners alike.

Kegel exercises, and pelvic floor muscle training in general, offer a variety of benefits:

1. 1. Increased bladder and bowel control. The pelvic floor muscles are directly responsible for controlling urine and bowel movements. If these muscles are weak, you’re more likely to experience constipation, urinary incontinence, fecal incontinence, difficulty controlling flatulence, or urine leakage from forceful activities like a sneeze, cough, or laugh (called “stress incontinence”). Strengthening your pelvic floor through Kegel exercises can improve your bowel and bladder control and continence.
2. 2. Increased sexual function. Some women experience painful sexual intercourse due to tight pelvic floor muscles, making the vagina tighter and penetration uncomfortable. Kegel exercises help you learn to control and relax your pelvic floor muscles, reducing discomfort and increasing pleasure during intercourse.
3. 3. Reduced chances of pelvic organ prolapse. Pelvic organ prolapse is a health condition in which the pelvic floor muscles are so weak that they can’t support the pelvic organs (bladder, cervix, uterus, and rectum). During a pelvic organ prolapse, one or more of the pelvic organs fall below the pelvis floor, creating a bulge. Since Kegel exercises strengthen the pelvic muscles, they can help prevent the muscles from becoming too weak and allowing prolapse.

If you’re experiencing incontinence, sexual dysfunction, or pelvic pain, seek medical advice through a certified healthcare provider, pelvic health specialist, or physical therapist. They can give you additional health information and identify if Kegel exercises are right for your wellness.

Different bodies may be able to identify their pelvic floor muscles in slightly different ways:

• For vulva owners: To identify your pelvic floor muscles, try to contract the muscles you use to stop urination midstream or hold in flatulence. You should feel lifting or tightening in your pelvic area. Avoid engaging your abdominal or gluteal muscles, crossing your legs, or holding your breath.
• For penis owners: To identify your pelvic floor muscles, try to contract the muscles you use to stop urination midstream, hold in flatulence, or raise your penis vertically (a helpful command is to “shorten the penis”). When you contract the right muscles, you should feel a lifting or pulling in your pelvis. Avoid engaging your abdominal or gluteal muscles, crossing your legs, or holding your breath.

You can do Kegel exercises almost anywhere, at any point in your daily routine, and in any position.

1. 1. Find a comfortable position. To do Kegels, simply find a comfortable position, whether you’re sitting or lying down, in the car, or at home on the couch. Avoid doing Kegel exercises when urinating since stopping the flow midstream can cause some urine to remain in your bladder, putting you at a higher risk of urinary tract infections (UTIs).
2. 2. Locate the correct muscles. Locate your pelvic floor muscles by identifying the muscles you use to stop urination midstream.
3. 3. Contract, hold, and release. Contract your pelvic floor muscles (it might help to imagine holding in urine or flatulence). Hold the contraction and count to five. Release these muscles (it might help to imagine restarting the flow of urine or passing gas) and count to five.
4. 4. Repeat. Repeat this movement 10–15 times, up to three times per day for best results.

Craving a little more intimacy? Grab a MasterClass Annual Membership and learn more about open communication with your partners, experimenting in the bedroom, and being your own best sexual advocate with a little help from Emily Morse (host of the wildly popular podcast Sex With Emily).