What Is Kegel Exercise?

What Is Kegel Exercise?

Kegel exercises are pelvic floor muscle exercises that can help strengthen the muscles responsible for bladder control and sexual function.

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Here’s how to perform Kegel exercises:

Find the Right Muscles:

The first step is to identify your pelvic floor muscles. You can do this by stopping the flow of urine when you’re urinating.

The muscles you use to do this are the ones you’ll be targeting with Kegel exercises. However, don’t make a habit of starting and stopping urination as this can be harmful.

Get Comfortable:

Find a quiet, comfortable place to practice your Kegels. You can sit or lie down.

Technique:

There are two types of Kegel exercises, quick contractions and slow contractions:

Quick Contractions:

Contract your pelvic floor muscles as quickly and tightly as possible, then release. Repeat this 10-15 times in a row.

Slow Contractions:

Contract your pelvic floor muscles slowly and hold for 5-10 seconds, then release. Repeat this 10-15 times.

Breathing:

Remember to breathe while doing Kegels. Don’t hold your breath.

Frequency:

Aim to do Kegel exercises at least three times a day. You can do them discreetly while sitting at your desk, watching TV, or any other convenient time.

Consistency:

Like any exercise, consistency is key. It may take a few weeks to start noticing improvements in bladder control and sexual function.

Avoid Overdoing It:

Don’t overdo Kegel exercises. Doing too many can lead to muscle fatigue.

Consult a Professional:

If you’re unsure whether you’re doing Kegels correctly or if you have specific pelvic health concerns, it’s a good idea to consult a healthcare professional or a physical therapist.

Remember that Kegel exercises are not suitable for everyone, so it’s essential to know what is kegel exercise and also to consult a healthcare provider if you have any underlying medical conditions or concerns about whether they are appropriate for you.