Kegel exercises, also known as pelvic floor exercises, are a way to strengthen the muscles in your pelvic floor. These muscles support organs in your pelvis, like your bladder, bowel, and vagina, and hold them in place while also assisting with bodily functions like peeing, pooping, and sex. Kegels involve tightening and then releasing the muscles in your pelvic floor to strengthen them. Doing Kegels can help with issues such as bladder problems, bowel control, and sexual function. Kegel exercises can be done by both men and women.
To do Kegel exercises, you need to find the right muscles first. One way to do this is to imagine you are trying to stop passing gas and squeeze the muscles you would use. If you sense a "pulling" feeling in your vaginal or rectal area, you are squeezing the right muscles. Once youve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first. During Kegel exercises, you squeeze, hold, and relax your pelvic floor muscles. Try to work up to 10 to 15 repetitions each time you exercise. You can do Kegel exercises anytime and anywhere, and aim for at least 30 to 40 Kegel exercises every day.
