Kegel Exercises
Reviewed by Jennifer Wolfe, Prenatal Exercise Expert
Kegel exercises are the contracting and relaxing of the pelvic muscles repeatedly. There are many different things that can add stress to your pelvic muscles, such as being pregnant, being overweight, childbirth, age, and strenuous coughing. Weak pelvic muscles can cause your pelvic organs to descend and bulge into your vagina, a condition known as Pelvic Organ Prolapse. Pelvic organ prolapse can cause uncomfortable pelvic pressure and leakage of urine and feces. Kegel exercises can help prevent this condition.
Kegel Exercises Benefits
There are many benefits of utilizing Kegel exercises, such as:
- Strengthening pelvic floor muscles that support your uterus, bladder and bowels
- Prevent and control urinary incontinence
- Prepares for childbirth
- Helps maximize a woman’s orgasm
During pregnancy Kegel exercises are highly recommended. They can help a woman’s comfort levels as the due date approaches. Plus, they can help to control urine leakage, which is very common at the end of the pregnancy term and sometimes for extended periods of time after childbirth.
How To Do Kegel Exercises
Learning how to do Kegel exercises takes determination, especially if you do not know how to identify your pelvic muscles. To identify the pelvic muscles, try to stop the flow of urine and then start it again when you are using the bathroom. Since the pelvic floor is a hammock of muscles that extend all the way to the back of your body, it is often helpful to think about keeping that area firm as though holding in gas as well as urine. Be careful not to tighten the gluteal (large buttocks) muscles while doing this. The muscles doing the work should be your pelvic floor muscles. Once you get the feel for flexing and relaxing these muscles, try doing the exercise while you aren’t urinating. If you can’t find your muscles, ask for help. If you feel as though you are tightening your stomach you are probably not doing your Kegels correctly. Don’t be embarrassed to ask your doctor or health care provider.
Once you’ve found your pelvic floor muscles you can begin doing exercises in “sets” or repetitions. Always make sure you’ve used the restroom and emptied your bladder before starting your exercises. You can either sit or lie down while doing Kegel exercises, also known as “Kegels”.
1. Get into a comfortable position, either sitting, lying down, or in a squat.
2. Contract your pelvic muscles and hold for 3 seconds
3. Relax your muscles
4. Repeat 10 times
As you gain more control over your muscles, you can increase your hold time. Do this slowly or gradually. Start with 3 seconds, move to 4 seconds, then to 5 seconds until you can comfortably or easily hold your contractions for 10 seconds. It is recommended for women to do this exercise three times a day, every day. Be mindful that you’re only working your pelvic muscles and not your buttocks, abdomen, or thighs. As with any muscle, the exercise will get easier with time.
