Kegel Exercises: What Are They, How to Do it & Its Benefits in Sex and Pregnancy (Updated)


Introduction

Kegel exercises are exercises that strengthen the pelvic floor muscles, which support the bladder and bowel in men and women. These exercises are typically done by contracting and relaxing the muscles that are used to stop the flow of urine. Kegel exercises can help to improve bladder control, reduce the risk of pelvic organ prolapse, and improve sexual function. They are often recommended for women during pregnancy and after childbirth, as well as for men after prostate surgery. 

Overview of Benefits of Kegel Exercises for Sex, Pregnancy, and General Health

Kegel exercises have several benefits for both men and women.

  1. For sexual health, Kegel exercises can help to improve sexual response and orgasm in women, and can also help to prevent erectile dysfunction in men by improving blood flow to the penis.
  2. For pregnant women, Kegel exercises can help to prepare the pelvic floor muscles for childbirth, and can also help to reduce the risk of incontinence and pelvic organ prolapse after delivery.
  3. For general health, Kegel exercises can help to improve bladder control and reduce the risk of urinary incontinence in both men and women. They can also help to improve bowel function and reduce the risk of fecal incontinence.
  4. Additionally, Kegel exercises can be done discreetly and can be done anytime and anywhere making it a convenient form of exercise.

It's worth noting that proper technique is important to reap the benefits of Kegel exercises, so it may be helpful to consult a healthcare provider or physical therapist to learn the correct technique before beginning.

Benefits of Kegel Exercises for Women

Kegel exercises have several benefits specifically for women, including:

  1. Improved bladder control: Kegel exercises can help to strengthen the pelvic floor muscles, which can help to improve bladder control and reduce the risk of urinary incontinence.
  2. Reduced risk of pelvic organ prolapse: Kegel exercises can help to support the pelvic organs, which can reduce the risk of pelvic organ prolapse, a condition in which the pelvic organs drop down into the vaginal area.
  3. Improved sexual function: Kegel exercises can improve sexual response and orgasm by strengthening the pelvic floor muscles, which can increase blood flow to the genitals and enhance sexual sensation.
  4. Preparing for childbirth: Kegel exercises can help to prepare the pelvic floor muscles for childbirth by strengthening them, which can make delivery and recovery easier.
  5. Postpartum recovery: Kegel exercises can help to heal and strengthen the pelvic floor muscles after childbirth, which can help to improve bladder control, reduce the risk of incontinence and improve sexual function.
  6. It's worth noting that pregnant and postpartum women should consult their healthcare provider before starting any exercise program.

Benefits of Kegel Exercises for Men

Kegel exercises have several benefits specifically for men, including:

  1. Improved bladder control: Kegel exercises can help to strengthen the pelvic floor muscles, which can help to improve bladder control and reduce the risk of urinary incontinence.
  2. Reduced risk of erectile dysfunction: Kegel exercises can help to improve blood flow to the penis, which can reduce the risk of erectile dysfunction.
  3. Post-prostate surgery recovery: Kegel exercises can help to heal and strengthen the pelvic floor muscles after prostate surgery, which can help to improve bladder control and reduce the risk of incontinence.
  4. Improve sexual function: Kegel exercises can improve sexual function by increasing blood flow to the genitals and enhancing sexual sensation
  5. Better bowel function: Kegel exercises may also help to improve bowel function and reduce the risk of fecal incontinence.

It's worth noting those men who had or planning to have prostate surgery should consult their healthcare provider before starting any exercise program.

How to Perform Kegel Exercises

To perform Kegel exercises, follow these steps:

  1. Identify the right muscles: To identify the pelvic floor muscles, try to stop the flow of urine mid-stream. The muscles used to do this are the pelvic floor muscles.
  2. Find a comfortable position: You can do Kegel exercises while sitting, standing, or lying down. It's important to find a position that is comfortable for you.
  3. Contract and relax the muscles: Once you've identified the pelvic floor muscles, contract them for a count of 3-5 seconds, then relax for a count of 3-5 seconds. Repeat this process for 10-15 repetitions.
  4. Gradually increase the number of repetitions: As you get stronger, you can gradually increase the number of repetitions and the length of time you hold the contraction.
  5. Incorporate Kegel exercises into your daily routine: Aim to do Kegel exercises 3-4 times a day. You can do them while you're sitting at your desk, watching TV, or even while you're driving.

It's important to remember that proper technique is key to reaping the benefits of Kegel exercises, so it may be helpful to consult a healthcare provider or physical therapist to learn the correct technique before beginning.

It's also important to maintain consistency and make Kegel exercises a part of your daily routine to see results.

How To Do Kegel Exercises To Tighten Vagina

Kegel exercises can help to strengthen the pelvic floor muscles, which can improve vaginal muscle tone and tightness.

To perform Kegel exercises to tighten the vagina, follow these steps:

  1. Identify the right muscles: To identify the pelvic floor muscles, try to stop the flow of urine mid-stream. The muscles used to do this are the pelvic floor muscles.
  2. Find a comfortable position: You can do Kegel exercises while sitting, standing, or lying down. It's important to find a position that is comfortable for you.
  3. Contract and relax the muscles: Once you've identified the pelvic floor muscles, contract them for a count of 3-5 seconds, then relax for a count of 3-5 seconds. Repeat this process for 10-15 repetitions.
  4. Gradually increase the number of repetitions: As you get stronger, you can gradually increase the number of repetitions and the length of time you hold the contraction.
  5. Incorporate Kegel exercises into your daily routine: Aim to do Kegel exercises 3-4 times a day. You can do them while you're sitting at your desk, watching TV, or even while you're driving.

It's important to remember that proper technique is key to reaping the benefits of Kegel exercises, so it may be helpful to consult a healthcare provider or physical therapist to learn the correct technique before beginning.

It's also important to maintain consistency and make Kegel exercises a part of your daily routine to see results.

It's worth noting that vaginal tightness is not a measure of health or sexual attractiveness, and having a "tight" vagina is not necessary for sexual pleasure or satisfaction for either partner.

How to do Kegel Exercises for varicocele

A varicocele is an abnormal enlargement of the veins in the testicle, which can cause discomfort and potentially lead to fertility issues. Kegel exercises may help to improve blood flow and reduce discomfort caused by varicoceles.

To perform Kegel exercises for varicoceles, follow these steps:

  1. Identify the right muscles: To identify the pelvic floor muscles, try to stop the flow of urine mid-stream. The muscles used to do this are the pelvic floor muscles.
  2. Find a comfortable position: You can do Kegel exercises while sitting, standing, or lying down. It's important to find a position that is comfortable for you.
  3. Contract and relax the muscles: Once you've identified the pelvic floor muscles, contract them for a count of 3-5 seconds, then relax for a count of 3-5 seconds. Repeat this process for 10-15 repetitions.
  4. Gradually increase the number of repetitions: As you get stronger, you can gradually increase the number of repetitions and the length of time you hold the contraction.
  5. Incorporate Kegel exercises into your daily routine: Aim to do Kegel exercises 3-4 times a day. You can do them while you're sitting at your desk, watching TV, or even while you're driving.

It's important to remember that proper technique is key to reaping the benefits of Kegel exercises, so it may be helpful to consult a healthcare provider or physical therapist to learn the correct technique before beginning.

It's also important to maintain consistency and make Kegel exercises a part of your daily routine to see results.

It's worth noting that varicocele is a condition that needs to be diagnosed and treated by a healthcare provider and Kegel exercises can be a helpful addition to the treatment plan but not a replacement.

How to do Kegel Exercises for prolapse 

Kegel exercises are designed to strengthen the muscles of the pelvic floor. To perform Kegel exercises for prolapse, follow these steps:

  1. Identify the correct muscles: To find the correct muscles, try to stop or slow down the flow of urine when you are using the bathroom. The muscles you use to do this are your pelvic floor muscles.
  2. Isolate the muscles: Once you have identified the correct muscles, you can begin to isolate them by squeezing and lifting them, as if you were trying to lift a marble with your vagina.
  3. Hold the contraction: Hold the contraction for a count of five, then relax for a count of five.
  4. Repeat: Repeat this process 10-15 times, working up to holding the contraction for 10 seconds at a time.
  5. Do it regularly: Aim to do Kegel exercises at least three times a day.

It's also important to consult with a doctor or physical therapist to ensure you are performing the exercises correctly and to know if it's the best solution for your case of prolapse.

How to do Kegel exercises for Ed (Erectile Dysfunction)

Kegel exercises can also be beneficial for men with erectile dysfunction (ED) by strengthening the muscles of the pelvic floor, which can improve blood flow to the penis and increase the ability to achieve and maintain an erection.

To do Kegel exercises for ED, follow these steps:

  1. Identify the correct muscles: To find the correct muscles, try to stop or slow down the flow of urine when you are using the bathroom. The muscles you use to do this are your pelvic floor muscles.
  2. Isolate the muscles: Once you have identified the correct muscles, you can begin to isolate them by squeezing and lifting them, as if you were trying to lift a marble with your anus.
  3. Hold the contraction: Hold the contraction for a count of five, then relax for a count of five.
  4. Repeat: Repeat this process 10-15 times, working up to holding the contraction for 10 seconds at a time.
  5. Do it regularly: Aim to do Kegel exercises at least three times a day.

It's also important to consult with a doctor or physical therapist to ensure you are performing the exercises correctly and to know if it's the best solution for your case of ED.

It's also worth noting that ED can have multiple causes, it's important to address any underlying medical condition or psychological issues that might be contributing to the ED

Safety and Precautions for Kegel Exercise

When performing Kegel exercises, it is important to:

  1. Correctly locate the pelvic floor muscles: To ensure that you are exercising the correct muscles, it is recommended that you consult a healthcare professional or physical therapist.
  2. Start with a low number of repetitions: Begin with a small number of repetitions and gradually increase as your muscles become stronger.
  3. Do not overdo it: Over-exercising the pelvic floor muscles can lead to muscle strain or injury.
  4. Avoid holding your breath: When contracting the pelvic floor muscles, it is important to breathe normally.
  5. Do not contract other muscles: Be sure to only contract the pelvic floor muscles and avoid contracting the muscles in your abdomen, thighs, or buttocks.
  6. Don't forget to relax: Make sure to relax the pelvic floor muscles after each contraction.
  7. Avoid Kegel exercise if you have any pelvic pain, a history of pelvic surgery or you are pregnant without consulting your OB-GYN.
  8. Incorporate Kegel exercise into your daily routine: To see the best results, it is important to perform Kegel exercises regularly and make them a part of your daily routine.

Contraindications for Kegel Exercises

There are some situations in which Kegel exercises should be avoided or performed with caution. Some contraindications for Kegel exercises include:

  1. Pelvic pain or discomfort: If you are experiencing pain or discomfort in the pelvic area, you should avoid performing Kegel exercises until the issue has been addressed by a healthcare professional.
  2. Pregnancy: Kegel exercises should be avoided during the first trimester of pregnancy and should only be performed under the guidance of a healthcare professional during the later stages of pregnancy.
  3. Recent pelvic surgery: If you have recently had pelvic surgery, you should avoid performing Kegel exercises until you have been cleared to do so by your surgeon.
  4. Prolapsed pelvic organs: If you have a prolapsed bladder, uterus, or rectum, you should avoid performing Kegel exercises without the guidance of a healthcare professional.
  5. Urinary incontinence due to neurological conditions: If you have urinary incontinence due to a neurological condition such as spinal cord injury or multiple sclerosis, you should avoid Kegel exercises without the guidance of a healthcare professional.

It is always important to consult with a healthcare professional if you have any concerns or questions about your ability to perform Kegel exercises. They will be able to provide guidance and advice that is tailored to your individual needs and medical history.

Possible Side Effects of Kegel Exercise

Kegel exercises are generally considered safe for most people when performed correctly, but as with any form of exercise, there are potential side effects that can occur. Some possible side effects of Kegel exercises include:

  1. Muscle strain: Over-exercising the pelvic floor muscles can lead to muscle strain or injury. This can cause pain or discomfort in the pelvic area.
  2. Difficulty relaxing the muscles: Some people may have trouble relaxing the pelvic floor muscles after contracting them, which can lead to muscle tension and pain.
  3. Incontinence: In rare cases, Kegel exercises may cause urinary or fecal incontinence.
  4. Constipation: Kegel exercises may make constipation worse by contracting the rectal muscles.
  5. Interference with sexual function: In rare cases, Kegel exercises may interfere with sexual function, such as causing difficulty achieving orgasm or painful intercourse.

It is important to perform Kegel exercises correctly and to not overdo them, starting with a low number of repetitions and gradually increasing as your muscles become stronger. If you experience any pain or discomfort while performing Kegel exercises, or if you notice any changes in your urinary or bowel function, it is important to stop the exercises and consult with a healthcare professional.

Conclusion

In conclusion, Kegel exercises are a simple and effective way to strengthen the pelvic floor muscles. These exercises can provide a wide range of benefits, including improving urinary and bowel incontinence, enhancing sexual function, and helping in postpartum recovery. Additionally, Kegel exercises can also prevent pelvic organ prolapse. Kegel exercises are easy to perform and can be done discreetly and at any time, making them an accessible and convenient form of exercise. However, it is important to consult with a healthcare professional before starting any exercise regimen, especially if you have any medical conditions or concerns. With regular practice and proper technique, Kegel exercises can help to improve your overall health and quality of life.

It is also important to emphasize the importance of incorporating Kegel exercises into your daily routine to see the best results. Regular practice of Kegel exercises can help to strengthen the pelvic floor muscles and improve overall health and quality of life. It is recommended to start with a small number of repetitions and gradually increase as your muscles become stronger. The key is to make Kegel exercises a regular part of your daily routine, just like brushing your teeth or taking a shower. With commitment and consistency, you will begin to notice the benefits of Kegel exercises in no time. Remember, it's always important to consult with a healthcare professional before starting any exercise regimen. They can provide guidance and advice tailored to your individual needs and medical history. Incorporating Kegel exercises into your daily routine can be a simple yet powerful step toward improving your overall well-being.

Additional Resources for Further Information on Kegel Exercise

Here are a few resources for further information on Kegel exercises:

  1. Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  2. WebMD: https://www.webmd.com/women/guide/kegel-exercises-for-pelvic-muscles#1
  3. Healthline: https://www.healthline.com/health/kegel-exercises
  4. American College of Obstetricians and Gynecologists: https://www.acog.org/patient-resources/faqs/pelvic-floor-muscle-exercises-kegels

 


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