8 Benefits of Kegel Exercises and How to Do Them

Kegel exercises, also known as pelvic floor muscle training (PFMT), are simple contractions that can strengthen the muscles that support the uterus, bladder, small intestine, and rectum. By regularly practicing Kegels, both men and women can experience a variety of significant health benefits.

8 Benefits of Kegel Exercises

Strengthening the pelvic floor muscles through Kegels can address a range of issues, primarily focusing on continence, sexual function, and organ support.

Treat Urinary Incontinence: This is the most widely recognized benefit. Stronger pelvic floor muscles provide better support to the bladder and urethra, helping to prevent the involuntary leakage of urine, especially during activities that increase abdominal pressure, such as coughing, sneezing, laughing, or exercising (known as stress incontinence), and may also help with urgency incontinence.
Prevent or Improve Fecal Incontinence: The pelvic floor muscles also play a critical role in bowel control. Strengthening them can help men and women gain better control over their bowels, reducing the accidental leakage of stool or gas.
Support Pelvic Organs: The pelvic floor acts like a hammock supporting the pelvic organs (bladder, uterus/vagina, and rectum). Strengthening these muscles helps to counter the weakening effects of aging, childbirth, and excessive straining, which can help prevent or manage pelvic organ prolapse (where an organ sags or bulges into the vagina).
Enhance Sexual Function and Sensation for Women: Stronger pelvic floor muscles are associated with increased blood flow to the area, which can lead to heightened arousal and lubrication. They can also contribute to stronger muscle contractions during orgasm, potentially improving satisfaction and overall sexual experience.
Aid Postpartum Recovery: Kegel exercises are highly recommended for women during and after pregnancy. They help strengthen the muscles that support the weight of the fetus, can aid in the pushing phase of labor, and promote faster healing and recovery of the perineum and pelvic floor post-delivery.
Assist with Erectile Dysfunction (Men): For men, Kegel exercises can help strengthen the muscles around the base of the penis, which are crucial for maintaining blood flow and a strong erection. This can be a beneficial therapy for managing mild to moderate erectile dysfunction.
Address Premature Ejaculation (Men): The same muscles used in Kegels are involved in ejaculation. Regular strengthening can give men greater control over these muscles, which may help manage and delay ejaculation.
Improve Recovery After Prostate Surgery (Men): Men who undergo prostatectomy (surgery to remove the prostate) often experience temporary urinary incontinence. Performing Kegel exercises before and after surgery is a standard recommendation to help speed up recovery of bladder control.

How to Do Kegel Exercises

The key to successful Kegel exercises is identifying the correct muscles and performing the contractions with the right technique and consistency.

Step 1: Find the Right Muscles

The pelvic floor muscles are the set of muscles you use to stop the flow of urine or to prevent passing gas.

For Men and Women: The simplest way to find them is to imagine you are trying to stop the flow of urine mid-stream. The muscles you squeeze to do this are your pelvic floor muscles. Note: Only use this technique for identification, not as a regular exercise, as habitually stopping urine flow can lead to bladder problems.
Another Way (Men and Women): Tighten the muscles as if you are trying to hold in gas. You should feel a tightening or “lifting” sensation in your anus and, for women, in the vagina. Your abdomen, thighs, and buttocks should remain relaxed.
Seek Guidance: If you are still unsure, a healthcare professional (like a doctor, nurse, or pelvic floor physical therapist) can check if you are performing the exercises correctly.

Step 2: Perfect Your Technique

Once you have identified the muscles, you can begin the exercise sequence. The best part is that Kegels can be done anytime, anywhere—while sitting at your desk, driving, watching TV, or lying down. It is often easiest for beginners to start lying down.

Empty your bladder before starting.
Tighten/Squeeze your pelvic floor muscles as if you are pulling them up and in. Focus only on these muscles; keep your stomach, thigh, and buttock muscles relaxed. Breathe freely.
Hold the contraction for 3 to 5 seconds.
Relax the muscles completely for 3 to 5 seconds.
Repeat the contraction and relaxation cycle 10 times to complete one set.

Step 3: Establish a Routine

Consistency is crucial for seeing results.

Sets and Repetitions: Aim to do three sets of 10 repetitions per day. You can gradually increase the hold time up to 10 seconds as your muscles get stronger.
Different Contractions: You can incorporate two types of contractions into your routine:
- Slow-Twitch (Endurance): Use the technique above, holding the squeeze for several seconds to build muscle endurance.
- Fast-Twitch (Power): Squeeze the muscles as hard and fast as you can, and then immediately relax. Repeat this quickly 10-20 times to help muscles react swiftly to sudden pressure like a cough or sneeze.
Integrate into Daily Life: Try to fit your sets into your routine—for example, one set in the morning, one in the afternoon, and one in the evening. You can also perform a quick squeeze before activities that often cause leakage, such as standing up, coughing, or lifting.

When to Expect Results

If you are consistent with your routine, you may notice improvement in symptoms, such as less urine leakage, within a few weeks to a few months (typically 6-12 weeks). To maintain the benefits, Kegel exercises should be made a regular, lifelong part of your health routine.

A Note of Caution

Kegel exercises should not cause pain. If you experience discomfort or are unsure about your technique, consult a healthcare provider or a physical therapist specializing in pelvic floor health. They can provide personalized instruction and ensure you are not over-exerting or improperly engaging other muscle groups.

By integrating these simple, discreet exercises into your daily life, you can significantly strengthen your pelvic floor, contributing to better bladder control, improved sexual health, and overall pelvic well-being.