To strengthen your pelvic floor muscles, you can perform targeted exercises known as pelvic floor muscle training or Kegel exercises. Here is a comprehensive guide on how to do them effectively:
How to Perform Pelvic Floor Exercises (Kegels)
- Identify the Pelvic Floor Muscles
- For women: Insert a finger into the vagina and try to tighten the muscles as if holding in urine or stopping gas. You should feel the muscles tighten and lift.
- For men: Insert a finger into the rectum and tighten the muscles as if holding in urine or preventing gas. These are the pelvic floor muscles
- Exercise Technique
- Empty your bladder before starting.
- Tighten the pelvic floor muscles and hold the contraction for about 5 to 10 seconds.
- Relax completely for the same amount of time (5 to 10 seconds).
- Repeat this tightening and relaxing cycle 10 times per session.
- Aim to do 3 to 5 sessions per day
- Important Tips
- Avoid tightening your abdomen, buttocks, or thigh muscles while doing these exercises.
- Breathe normally and keep your body relaxed.
- You can perform these exercises lying down, sitting, or standing. Start with positions that are easiest for you
* Do not overdo the exercises to avoid muscle fatigue, which can worsen symptoms
Additional Exercises to Strengthen the Pelvic Floor
Besides Kegels, other exercises can help strengthen the pelvic floor by engaging surrounding muscles:
- Bridge Pose : Lie on your back with knees bent, lift hips while engaging pelvic floor muscles, hold for 10-15 seconds, then lower
- Squats : Stand with feet shoulder-width apart, lower your body as if sitting, engage pelvic floor muscles while rising and lowering
- Pelvic Tilts : Lie on your back, tighten abdominal muscles, press lower back into the floor, hold, then release
- Bird Dog : On hands and knees, extend opposite arm and leg while engaging core and pelvic floor, hold, then switch sides
Tools and Support
- Some women use vaginal cones (weighted devices) to help strengthen pelvic floor muscles by holding the cone in place
- Biofeedback and electrical stimulation can assist in identifying and training the correct muscles, often under the guidance of a physical therapist
- Consulting a pelvic floor physical therapist can provide personalized guidance and improve exercise effectiveness
Frequency and Results
- Consistency is key: perform exercises daily or at least several times a week.
- Many people notice improvement within 4 to 6 weeks, with significant changes in about 3 months
By regularly practicing these exercises and maintaining proper technique, you can effectively strengthen your pelvic floor muscles, which helps improve bladder control, support pelvic organs, and enhance overall pelvic health. This approach is supported by multiple reputable sources, including MedlinePlus, Cleveland Clinic, and health organizations specializing in pelvic health
