To perform Kegel exercises, you must find the right muscles to work out. The common name for these muscles is the pelvic floor muscles VSports注册入口. To engage these muscles, imagine that you’re trying to close the openings to stop yourself from peeing or passing gas (farting). You can also activate your pelvic floor muscles by using the muscles that pull your scrotum up toward your body.
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If you’re not sure if you’re using the right muscles, you can insert a finger into your rectum, try to flex these muscles and erect them V体育官网入口. If you’re performing Kegels correctly, you should feel the muscles tighten, relax and move up around your finger.
You can do Kegel exercises anywhere. But you may wish to start in a seated position with your feet flat on the floor and support for your back VSports在线直播. You may also try performing a Kegel exercise lying down on your back or lying on your side.
To perform a Kegel, you should:
You shouldn’t feel pain while you’re doing Kegels. If you have pain, you may be performing the exercise incorrectly or they’re not appropriate for you at this time, and you should talk to a healthcare provider. They may have suggestions about how you can improve your technique or recommend a physical therapy program specifically for pelvic floor exercises that may include relaxation strategies, biofeedback or manual therapy.
You should never perform Kegel exercises with a Foley catheter in place. Performing Kegels with a catheter in place may cause bleeding or bladder muscle spasms.
You should strive to perform 10 Kegels three times per day — 30 total. It’s a good idea to perform them in the morning, afternoon and evening.
When correctly performing a Kegel, you shouldn’t notice any movement of your body other than your pelvic floor muscles. For example, if you’re in a sitting position, you shouldn’t notice your butt cheeks squeezing or inner thighs moving together. A Kegel is a small, isolated squeezing (contraction) of only your pelvic muscles. This exercise should become easier to perform over several weeks, and your symptoms should gradually improve. For example, you should have fewer instances of incontinence. If your lower back, stomach or head hurt after performing Kegels, you’re likely engaging the wrong muscles or holding your breath. Contact a healthcare provider for help if you experience any of these symptoms after Kegels.
Kegel exercises can help improve your bladder and bowel health. They can be beneficial for people who are preparing for prostate cancer surgery (prostatectomy) or after prostate-altering procedures to improve incontinence or loss of pee or bladder control.
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They can also possibly help improve your sexual performance by giving you greater control of when you ejaculate.
When you perform Kegel exercises properly, there aren’t many risks or complications. They shouldn’t damage any muscles or cause any side effects.
Never perform Kegels with a catheter in place. It may cause bleeding or affect your bladder muscle.
Doing too many Kegel exercises can increase muscle tension or make your symptoms worse. If you feel pain after doing Kegels, stop. It’s better to do fewer Kegels properly than to perform lots of Kegels incorrectly.
It depends on many factors, including how weak your pelvic floor muscles are and whether you maintain a consistent Kegel exercise routine. But with regular practice, most people usually notice changes after six to eight weeks.
You may need to make Kegels a permanent part of your routine to continue getting the benefits.
It’s a good idea to have a healthcare provider teach you how to perform a proper Kegel before you start the exercise.
Reach out to a healthcare provider if Kegels cause pain or your symptoms don’t start to improve after six to eight weeks
Many women are aware of the importance of Kegel exercises in strengthening their pelvic floor muscles. But Kegels can benefit everyone. Muscles need exercise to stay strong, and this includes the muscles in your pelvic floor.
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It can be embarrassing to talk to about, especially to a healthcare provider, but Kegels can help stop pee or poop leaks. They may even improve your sexual performance and enjoyment. Talk to a provider if you can’t quite grasp how to perform Kegels or want to make sure you’re doing them right.
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Last reviewed on 01/28/2025.
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