Kegel exercises for Women: Benefits and How to Do Them

Kegel exercises are a common pelvic floor practice that many women have heard of, but not everyone understands their purpose or when they are needed. This article explains the benefits of Kegel exercises, and how to perform them correctly — including how they can also benefit men.

What are Kegel exercises?

Kegel exercises, commonly referred to as Kegels, are a set of simple exercises designed to strengthen the pelvic floor muscles. These muscles play a crucial role in supporting the vagina, uterus, bladder, small intestine, and rectum.

How do you identify your pelvic floor muscles?

The easiest way to identify these muscles effectively is to briefly stop the flow of urine during urination, while seated on the toilet bowl. Alternatively, imagining yourself sitting on a marble and attempting to lift it can also aid in identifying and engaging the right muscles.

How do Kegel exercises benefit women?

Kegel exercises help strengthen the pelvic floor muscles, which support the bladder, uterus, and bowel. They are commonly recommended for women who have recently given birth or those experiencing pelvic floor weakness.

They may help to:

• Improve urinary incontinence, including:
  • Stress incontinence (leakage during coughing, sneezing, or laughing)
  • Urge incontinence (a sudden, strong need to urinate that may lead to leakage)
• Improve bowel control, including faecal incontinence (unintentional leakage of gas or stool)
• Support pelvic organs and reduce the risk or severity of pelvic organ prolapse
• Enhance sexual function by improving muscle tone and control
• Strengthen core stability, which may benefit overall movement and exercise performance

Kegel exercises may also be incorporated into fitness routines, including by athletes, to support core strength and stability.

It's advisable to consult with healthcare professionals before starting these exercises, especially if you have specific health concerns or conditions.

Can Kegel exercises benefit men?

Yes, Kegel exercises can also benefit men. Strengthening the pelvic floor muscles may help:

• Improve bladder control, particularly after prostate surgery
• Support recovery following prostate procedures
• Enhance sexual function, including improved control

For men, Kegels involve tightening the muscles used to stop urination or prevent passing gas — similar to women. As with any exercise, proper technique and regular practice are important to achieve results.

Do Kegel exercises work?

Kegel exercises can be effective when performed correctly and consistently. They help strengthen the pelvic floor muscles, which support the bladder, uterus, and bowel. Over time, this may improve bladder and bowel control and reduce the risk of pelvic organ prolapse.

Results typically take several weeks, and consistency is key. If symptoms persist, it is advisable to seek medical advice.

How to perform Kegel exercises (step-by-step)

1. Identify your pelvic floor muscles
2. Squeeze and relax the muscles 10 times.
3. Squeeze and hold the muscles for 10 – 12 seconds. Do step 2 & 3 to complete 1 cycle
4. Repeat the cycle 3 times
5. Rest for 5 seconds between each cycle
6. As your muscles strengthen, gradually increase the number of cycles you can complete from 3 to 6 – 10, with shorter rest periods in between each cycle.

Other FAQs About Kegel Exercises

Q1. How often should Kegel exercises be done?

It's generally recommended to perform Kegel exercises regularly. Begin with 3 cycles of 10 short squeezes and one long squeeze daily, gradually increasing to 6 to 10 sets per day.

Q2. When is the best time to do Kegel exercises?

You can do Kegel exercises discreetly at just about any time, whether you're sitting at your work desk or relaxing on the couch. With consistent daily practice, you can seamlessly integrate pelvic floor exercises (PFEs) into various activities, reaching a reflexive level of training. This level doesn't demand significant mental effort or concentration, allowing your efforts to go unnoticed by people around you.

Q3. Should I perform Kegel exercises while standing, sitting or lying down?

If your pelvic muscles are weak, you may find it helpful to do the exercises while lying down. Otherwise, Kegel exercises can be performed while standing, sitting, or lying down. What's more important is knowing how to identify and use the correct set of muscles.

Q4. How do I know if I am performing the exercises correctly?

Firstly, Kegel exercises should not cause any pain. If you find that you have pain or soreness in your stomach or lower back, or a headache after performing them, you may be clenching the wrong muscles or holding your breath. You should breathe normally and maintain your focus so that you are only tightening or releasing the pelvic floor muscles. Avoid tightening other muscles in the abdomen, thighs or buttocks.

Q5. How long will it take for me to see results?

It may take 6-8 weeks of consistent Kegels exercises to see improvement. For example, if you have urinary incontinence, you may experience less leakage.

If you suspect incontinence or other urinary issues persist despite Kegel exercises, schedule an appointment with a urogynaecologist for diagnosis and guidance on the next steps.

Q6. Can Kegel exercises be done during pregnancy?

Yes, Kegel exercises are often recommended during pregnancy to support pelvic health and prepare for childbirth. Engaging in regular Kegel exercises helps strengthen the pelvic floor muscles, which can be particularly beneficial in preventing issues such as urinary incontinence and supporting the additional strain placed on the pelvic region during pregnancy.

Kegel exercises are considered a valuable component of antenatal care, contributing to overall maternal well-being and postnatal recovery. As with any exercise regimen during pregnancy, it's advisable to consult with healthcare professionals for personalised guidance.

Q7. Can you do Kegels incorrectly?

Yes, it is possible to do Kegel exercises incorrectly. Common mistakes include tightening the wrong muscles (such as the abdomen, thighs, or buttocks), holding your breath, or pushing down instead of lifting the pelvic floor muscles.

Doing Kegels incorrectly may lead to little or no improvement, and in some cases, can worsen symptoms like pelvic tension or discomfort. To perform them properly, focus on gently tightening the muscles you would use to stop passing urine or gas, while breathing normally and keeping other muscles relaxed.

If you are unsure whether you are doing Kegels correctly or are not seeing results, consider speaking with a healthcare professional or pelvic floor physiotherapist for guidance.

Q8. Do Kegels work for men and women?

Yes, Kegel exercises can benefit both men and women. These exercises strengthen the pelvic floor muscles, which support the bladder and bowel in both sexes, and the uterus in women.

For women, Kegels may help improve bladder control, support pelvic organs, and aid recovery after pregnancy and childbirth. For men, they can help with urinary control, especially after prostate surgery, and may also support sexual function.

When performed correctly and consistently, Kegel exercises can improve pelvic floor strength and function over time, regardless of gender.