To do Kegel exercises correctly, follow these steps:
How to Perform Kegel Exercises
- Identify the pelvic floor muscles
- For women, imagine trying to stop passing gas or tighten the muscles around the vagina as if holding a tampon in place.
- For men, imagine stopping the flow of urine or tightening the muscles around the anus as if preventing gas
- Get into a comfortable position
- You can do Kegels lying down, sitting, or standing. Beginners often find it easiest to start lying down
- Contract the pelvic floor muscles
- Tighten the muscles as if lifting or pulling them upward inside your pelvis. Imagine lifting a marble or a claw machine claw grabbing and lifting an object
* Hold the contraction for 3 to 5 seconds initially
- Relax the muscles
- Release the contraction fully and rest for 3 to 5 seconds
- Repeat the cycle
- Do 10 repetitions per set, and aim for 3 sets per day. Gradually increase the duration of contractions and relaxations up to 10 seconds as you get stronger
- Maintain proper technique
- Avoid tightening your abdomen, thighs, or buttocks during the exercise. Focus only on the pelvic floor muscles
* Breathe normally and do not hold your breath
Tips for Success
- Start with a few Kegels at a time and gradually increase the number and duration as your muscles strengthen
- Spread out the exercises throughout the day, such as during waiting times or sitting
- If you have trouble identifying or contracting the right muscles, consider consulting a healthcare provider who may use biofeedback or electrical stimulation to help
By consistently practicing Kegel exercises with correct form, you can strengthen your pelvic floor muscles, which supports bladder control and pelvic health
