What are the benefits of Kegel exercises?

A weak pelvic floor can lead to several disorders. The purpose of Kegel exercises is to strengthen the pelvic floor which supports the bladder, the uterus and the anus. As with training any muscle, contractions of the pelvic floor will increase strength, endurance, and motor control of the involved muscles.

Kegel exercises might be useful if you want to:

• Reduce urine leaks when laughing, coughing, or sneezing
• Reduce the sudden and strong urge to urinate
• Improve your sexual well-being
• Prevent incontinence during pregnancy and after childbirth

Reducing symptoms and improving health

• Reduce urine leaks when laughing, coughing, or sneezing: Kegels have been shown to help individuals with stress incontinence strengthen their pelvic floor so that they can perform “bearing down” activities such as laughing and coughing without leaking. Kegel exercises decrease both the prevalence and the severity of stress urinary incontinence by addressing the leading cause, which is weak pelvic floor musculature.
• Reduce the sudden and strong urge to urinate: Urge incontinence is the sudden urge to urinate regardless of how full the bladder is. Strengthening the pelvic floor muscles can provide support to individuals with urge incontinence and potentially prevent leaks.
• Improve your sexual well-being: It’s also theorized that Kegels can improve sexual health and pleasure by improving the tone of the pelvic floor, increasing orgasmic intensity, and awareness of sexual response.
• Prevent incontinence during pregnancy and after childbirth: Performing Kegels during and after pregnancy has been shown to improve pelvic floor strength and reduce risk of developing stress urinary incontinence following childbirth.

How to do a proper Kegel

One way that you can learn how to contract the pelvic floor is by imagining contracting it to stop the flow of urine. While this is a good trick to learn, it’s not recommended that anyone actually stop urine flow on a regular basis due to the risk of urinary tract infections (UTIs) from retaining urine.

Be sure not to contract other muscles

During your training, the muscles of the abdomen, the buttocks, and the thighs should remain relaxed. You can touch them with your hand while contracting the pelvic floor to make sure these muscles are not contracted during the Kegel exercise.

Contract, relax, and repeat

A beginner should first practice the Kegel exercise while lying down to eliminate the effects of gravity. After holding the pelvic floor contraction for 5 seconds, relax for 5 seconds, and repeat 10 times. Do at least 3 sets of 10 repetitions a day.

Training Progression

Difficulty and Professional Guidance

If you find it difficult to perform the exercises properly, you can:

• Seek professional advice: Physical therapy may be beneficial to ensure exercises are done safely.
• Use touch: Placing two fingers over the pelvic floor can help you feel that the contraction is occurring in the right place.
• Use biofeedback: Biofeedback devices measure the strength of the contraction, providing confidence that the exercise is being executed correctly.

Additional Strategies for Stress Incontinence

Beyond exercises, here are 8 other methods proven to be safe and effective:

1. Physical therapy: practice pelvic floor rehabilitation with a specialist
2. Weight loss: reduce weight to decrease pressure on your pelvic floor
3. Voiding schedules: set reminders to use the bathroom more often
4. Electrical stimulation/biofeedback: strengthen your pelvic floor with smart devices
5. Vaginal cones and toning balls: use for strengthening
6. Pessaries: insert these devices to stop stress incontinence
7. Diet: avoid bladder irritants, maintain hydration, and consider vitamin D
8. Apps: use apps to exercise and track your progression

With all the benefits of Kegel exercises, everyone has a reason to incorporate a pelvic floor program into their routine! The best program is the one that coincides with your goals.

Additional Strategies

Beyond exercises, here are 8 other methods proven to be safe and effective: Physical therapy, weight loss, voiding schedules, electrical stimulation/biofeedback, vaginal cones/toning balls, pessaries, diet management, and using apps.