Kegel exercises are meant to tighten the pelvic floor muscles, or the muscles supporting the bladder, uterus, vagina, urethra, and rectum.
Medically reviewed by Mary Rani Cadiz, MD · Obstetrics and Gynecology
Kegel exercises are meant to tighten the pelvic floor muscles, or the muscles supporting the bladder, uterus, vagina, urethra, and rectum.
American gynecologist Dr. Antonio Kegel created these exercises in the late 1940s.
They are designed to protect you from the discomfort and possible embarrassment of urinary incontinence, or the unintentional leaking of urine.
The US Centers for Disease Control and Prevention (CDC) reports that 50% of the older population, especially women, suffer from urinary incontinence.
Kegel exercises (also called pelvic floor exercises) are ways to address urinary incontinence. They are also useful in controlling the accidental passing of feces or gas, and may even help provide sexual satisfaction by producing orgasms.
Learning how to do Kegel exercises to tighten the pelvic muscles also has the following benefits:
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One-third of the men and women who needs to learn how to do Kegel exercises to tighten pelvic muscles are working on the wrong area – their abdominal, buttocks, or inner thigh muscles. In these cases, they do not reap the rewards of Kegel exercises.
Here’s a step-by-step guide to do Kegel exercises to tighten pelvic muscles.
How do you find out where your pelvic muscles are?
For women:
For men:
If you are doing it right, you will feel the back of your pelvic area contract more than the front.
It takes patience and practice to learn how to do Kegel exercises to tighten pelvic muscles right.
Here are the things you must do:
Here are more tips on how to do Kegel exercises to tighten pelvic muscles and make the most of them:
When can you see improvement after learning how to do Kegel exercises to tighten pelvic muscles?
Many women report reduced urine leakage 12 weeks after learning how to do Kegel exercises to tighten pelvic muscles – and sticking to the program.
Learning how to do Kegel exercises to tighten pelvic muscles can improve your quality of life. You can do the exercises while going about your daily routine.
They require no equipment, just repeated practice and patience. This makes Kegel exercises to tighten pelvic muscles a widely accepted way to treat urinary incontinence and other medical conditions in men and women.
Learn more about pelvic related issues, here.
Disclaimer
Hello Health Group does not provide medical advice, diagnosis or treatment.
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