It’s one of those things, isn’t it? That little cough-laugh-sneeze moment, and then… oops. A tiny leak. Or maybe it’s that sudden, urgent feeling you have to go, right now. So many people I see in my clinic, women and men, experience these things, often in silence. They feel a bit embarrassed. But you know what? It’s incredibly common, and there’s something simple, yet powerful, we can talk about: Kegel exercises. You’ve probably heard of them. Let’s chat about what they really are.
So, What Are Kegel Exercises Anyway?
Alright, let’s break it down. Kegel exercises, or pelvic floor exercises as we sometimes call them, are all about strengthening a group of muscles deep inside you. Your pelvic floor muscles are like a sturdy hammock, or a muscular trampoline, stretching from your pubic bone at the front to your tailbone at the back. They’re super important. They support your pelvic organs – for everyone, that’s your bladder and bowel, and for women, the vagina and uterus. These muscles don’t just hold things in place; they’re crucial for bodily functions like peeing, pooping, and even sexual sensation. Kegels are essentially a workout for these muscles: you tighten them, hold, and then release. Simple idea. Big impact.
Doing Kegels regularly can really help with:
- Urinary incontinence: That’s when you leak pee, maybe when you cough, sneeze, or jump.
- Urge incontinence: The sudden, overwhelming need to pee.
- Fecal incontinence: Leaking poop, which can be distressing, I know.
- Pelvic organ prolapse: This is when pelvic organs can sag or bulge, sometimes into the vagina. Strengthening the floor helps keep everything supported.
And hey, there’s more. Kegels can also boost your sexual health, sometimes even improving orgasms. Honestly, almost everyone can benefit from knowing how to do them. These exercises keep your pelvic floor muscles “fit.” Just like lifting weights for your arms, Kegels keep these crucial internal muscles strong, giving you better control and preventing weakness. Weak pelvic floor muscles? That’s when leaks happen, or you might accidentally pass gas. Age, pregnancy, childbirth (even a C-section!), carrying extra weight (obesity – a BMI over 30, or overweight with a BMI over 25), pelvic surgery, even chronic coughing or straining from constipation can weaken these muscles. Even heavy exercise like jumping or weightlifting can put a strain on them.
But a little heads-up: Kegels aren’t a one-size-fits-all for absolutely everyone all the time. Doing too many, or doing them if your muscles are already too tight (yes, that can happen!), might not be helpful. We’ll get to that.
Kegels and Pregnancy: A Special Note
If you’re pregnant, oh, this is a good time to get friendly with Kegels. I often tell my pregnant patients that doing Kegels during pregnancy can make a real difference. Why?
- Better bladder control as baby grows.
- Strengthens muscles supporting that precious growing weight.
- Helps with that pesky urinary incontinence during pregnancy.
- Can give you more control when it’s time for pushing during a vaginal delivery.
- May even help with perineal healing after delivery. It’s like pre-hab for your body!
Finding Your Pelvic Floor Muscles: The “How-To”
Okay, this is the part where people sometimes go, “Huh? Which muscles?” It can be a bit tricky at first. Here’s how I explain it in the clinic:
- Next time you’re on the toilet peeing, try to stop or slow the flow of urine mid-stream. Those muscles you just squeezed? Those are your pelvic floor muscles! Now, don’t make a habit of this – just do it once or twice to identify the feeling. Regularly stopping and starting your urine flow isn’t great for your bladder.
- Another way: Imagine you’re trying to stop yourself from passing gas. The muscles you tighten to do that? Yep, those are them too.
- For women, you can gently insert a clean finger into your vagina and try to squeeze the muscles around it. You should feel a gentle pressure or a lifting sensation around your finger.
I sometimes use this analogy: Think of one of those claw vending machine games. The claw goes down, opens, and then closes and lifts to grab a prize. That “squeeze and lift” motion is very similar to a Kegel. You’re not pushing down; you’re gently lifting upwards and inwards.
Let’s Do Some Kegels: Your Action Plan
Once you’ve found those muscles, you’re ready. It’s about lifting, holding, and then relaxing. Don’t go all out on day one. You’re building strength, just like any other muscle. Aim for at least two to three sets a day once you get the hang of it.
Here’s a little sample schedule to get you started:
- Find your muscles (like we just talked about).
- Tighten your pelvic floor muscles and hold for three seconds.
- Relax completely for three seconds. That’s one Kegel.
- Try to do this 5 to 10 times in a row. If 10 is too much, start with 5. This is one set.
- Aim for one set in the morning and one at night.
- As you get stronger, gradually increase. Maybe hold for five seconds and relax for five seconds.
- Then, work up to 10 Kegels in a row (if you weren’t there already).
- Eventually, aim for three sets a day.
The goal? Something like 10 Kegels per set, holding each for about five seconds, and doing three sets daily. But listen, your body, your pace.
Am I Doing Them Right?
Good question! Kegels shouldn’t hurt. If your stomach, lower back, or head aches after doing them, you’re probably tensing other muscles (like your abs, thighs, or butt) or holding your breath. Big no-no. Breathe normally. It can even help to count out loud to make sure you’re not holding your breath.
If you’re doing them correctly, you should gradually notice improvements over several weeks. Maybe fewer leaks, more control. That’s the win.
Signs your pelvic floor is getting stronger:
- Fewer “oops” moments.
- Not feeling that constant, urgent need to go.
- Feeling more in control of your bladder and bowels.
- Being able to do your Kegel reps fairly easily.
How hard to squeeze? Enough to feel the muscles working, that gentle lift. But don’t clench your thighs, your glutes (butt muscles), or your tummy. Focus on just those pelvic floor muscles. And you can do them anywhere – lying down, sitting at your desk, or even standing in line at the grocery store. If your muscles are quite weak, starting lying down is often easiest.
What If I’m Struggling or Not Sure?
It happens! Sometimes it’s just tricky to isolate those muscles. If you’re having trouble, or if you’re experiencing pain, please don’t just give up or push through. Chat with your doctor or a physiotherapist who specializes in pelvic health. They are amazing.
Sometimes, we might suggest things like:
- Biofeedback: This sounds techy, but it’s helpful. A healthcare provider might use a small sensor (often a probe gently inserted into the vagina or rectum) that connects to a screen. When you try to do a Kegel, the screen shows if you’re squeezing the right muscles. It’s like having a coach for your insides!
- Electrical stimulation: This uses a very mild, safe electrical current to help your pelvic floor muscles contract. It can help you feel what a proper Kegel should feel like, kind of re-educating the muscles.
And yes, you might have heard of Kegel balls or Kegel exercisers. These are small, weighted devices that you can insert into the vagina. The idea is that your pelvic floor muscles work to hold them in place, which can help strengthen them. You typically start by wearing them for short periods and gradually increase the time. They can be a tool for some, but it’s good to understand how to do a basic Kegel first.
It can take about six to eight weeks of consistent Kegel exercises to really notice a difference. How quickly you see results depends on how consistent you are and how weak your muscles were to begin with. Be patient with yourself.
Oh, and one more thing I get asked a lot: “Are Kegels just for women?” Absolutely not! Men have pelvic floor muscles too, and Kegel exercises for men can be really beneficial. They can help with:
- Improving incontinence (depending on the cause, of course).
- Managing pain and swelling associated with conditions like prostatitis (inflammation of the prostate) or benign prostatic hyperplasia (BPH) (enlarged prostate).
- Even enhancing sexual pleasure by helping with erections and ejaculation.
So, yeah. Kegels. They’re not some magic bullet, but for many, they’re a genuinely effective way to take control of an important part of your body.
Your Kegel Take-Home Message
This can feel like a lot, but it boils down to a few key things.
- Kegel exercises strengthen your crucial pelvic floor muscles.
- They can help with urinary incontinence, fecal incontinence, and pelvic organ prolapse.
- Learning to find the right muscles is key – think “squeeze and lift,” not “bear down.
- Start slow and build up your reps and hold times gradually. Consistency is more important than intensity at first.
- Don’t tense your abs, butt, or thighs, and remember to breathe!
- If you’re struggling or unsure, please ask for help from a doctor or pelvic floor physiotherapist. You’re not overreacting.
- Benefits aren’t instant; give it 6-8 weeks of consistent effort.
- And yes, Kegels are for men too!
You’re not alone in this. These are common concerns, and taking small steps like learning about Kegel exercises can make a big difference. Just ask the questions – you deserve answers and support.