What Are Kegel Exercises?
Kegel exercises, also known as pelvic floor muscle training, involve repeatedly contracting and relaxing the muscles that form part of the pelvic floor. Both men and women can benefit from these exercises.
How to Do Kegels Correctly
- Find the right muscles: To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you've got the right muscles.
- Perfect your technique: Imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. Hold the contraction for 5 seconds, and then relax for 5 seconds.
- Maintain your focus: For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
- Repeat 3 times a day: Aim for at least three sets of 10 to 15 repetitions a day.
Medical Disclaimer
This tool provides general guidance and is not a substitute for professional medical advice. Consult with a doctor or physical therapist to ensure you are performing the exercises correctly and that they are appropriate for your specific health needs.
