Kegel Exercises for Women: How to Do Kegel Exercises

A Kegel exercise is a seminal pelvic floor exercise consisting of locating and contracting your pelvic floor muscles in slow, steady repetitions. Pelvic floor muscles run between your pubic bone in the front of your body to the tailbone at the back, forming a small hammock shape. Dr. Arnold H. Kegel, an American gynecologist, began developing the Kegel In 1948, after noting how childbirth weakened his patients’ pelvic floors.

The clench-and-release exercise helps strengthen the pelvic floor muscles that provide support for the bladder, small intestine, rectum, and uterus, increasing bladder control and sexual function, and reducing the chances of pelvic organ prolapse among penis and vulva owners alike.

Here are a few benefits of Kegel exercises for vulva owners:

1. 1. Prevents 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 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.
2. 2. Boost your 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, reduce discomfort, and increase pleasure during intercourse.
3. 3. Mitigate symptoms of menopause. One of the most challenging parts of menopause is the weakening of the pelvic floor. Kegel exercises can reduce episodes of urinary incontinence and improve the overall quality of life.
   
4. 4. Increases 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.

Vulva owners can locate their pelvic floor muscles by contracting the muscles used to stop urination midstream or hold in flatulence. Upon contracting the muscles, you should feel lifting or tightening in your pelvic area. Avoid engaging your abdominal or gluteal muscles, crossing your legs, or holding your breath.

You can perform Kegel exercises at any time, from anywhere. Here is a step-by-step guide for performing a Kegel:

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 urine flow) and count to five.
4. 4. Repeat. Repeat this movement 10–15 times, up to three times per day, for the best results.

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 suitable for your wellness.

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