Kegel exercises aren't your typical workout, but their benefits are undeniable.

They’re among the unsung heroes of sexual pleasure and health, working muscles nestled deep in the pelvis to make sex more enjoyable, among other functions. Training these muscles can also improve several important aspects of your overall health and add a little extra spice to intimacy. 

Kegels are considered a must-do by those in the know. And incorporating the exercises into your routine is easier — and quicker — than you think.

What are Kegel exercises?

Kegel exercises, often called “Kegels,” are simple movements that target and strengthen the pelvic floor muscles. These muscles support the uterus, bladder, and bowel, which are essential to urinary and fecal continence. Kegels can also enhance sexual function and help with serious discomfort in the pelvic region. Just like going to the gym and working out your biceps, Kegel exercises are a great way to keep pelvic floor muscles “in shape,” even if you don’t have any adverse symptoms in that area.

A growing awareness of what Kegel exercises are and why they're important is encouraging more people to incorporate pelvic floor muscle exercises into their daily routines. Making this change is relatively easy — you can squeeze in a few Kegels nearly anywhere, anytime. 

Let’s explore some of Kegels’ specific benefits: 

• Arousal: Did you know that pelvic floor exercises improve blood flow to the pelvis and vagina? This can positively impact sexual arousal and lubrication, leading to better orgasms. Doctors may also include Kegels in erectile dysfunction treatment plans, as they can help with erections and ejaculation. 

• Pelvic organs: Pelvic organ prolapse occurs when one or more organs in a person's pelvis — such as the bladder, uterus, or rectum — sag from their normal position and press against the walls of the vagina. This may lead to discomfort, pressure, or a feeling of fullness in the pelvic area. Kegels can strengthen the weakened pelvic muscles that normally support these organs, helping to relieve symptoms or prevent prolapse from occurring in the first place.

• Weak or overactive muscles: Pelvic floor dysfunction is the inability to correctly relax and control pelvic muscles, which can result in pain or discomfort during vaginal intercourse and various types of incontinence (more on that below). Kegel exercises can help you regain the ability to coordinate these muscles and relieve life-altering symptoms.

Symptoms of a weakened pelvic floor

Your pelvic floor muscles sit in the pelvic area, between the tailbone and pubic bone. When these muscles are damaged or weakened, you may experience one or more serious conditions with symptoms that often disrupt daily activities and lower quality of life. 

Some common symptoms of a weakened pelvic floor include:

• Leaking urine when sneezing or laughing: Urinary incontinence occurs when pressure on the bladder from coughing, sneezing, or laughing causes unintentional urine leakage. It’s also called “stress incontinence.”

• Loss of bladder control (overactive bladder): This symptom involves a sudden and overwhelming urge to pass urine. Sometimes, you may not make it to the bathroom on time. 

• Leaking stool: Anal or rectum incontinence is a distressing symptom of weakened pelvic floor muscles. It involves being unable to control passing stool or gas, often resulting in leakage. 

• Constipation: Constipation and straining to defecate are also symptoms of fecal or bowel incontinence, and may be a sign of pelvic floor dysfunction.

• Painful sex: In some cases, the pelvic floor muscles are weak or overactive, leading to lessened vaginal sensation, pain in the vulva and/or entrance to the vagina, or pain during intercourse. 

When you should do Kegel exercises

Kegel exercises are critical for strengthening the pelvic floor, but how do you end up with a weak pelvic floor in the first place? Several factors can cause your pelvic floor to need a little extra help — and this is totally normal, by the way. 

Here are a few reasons why you might need to practice your Kegels:  

Pregnancy

As a fetus grows, it's supported by your pelvic floor muscles, which also support the uterus, bladder, and intestines. This can cause significant strain, especially toward the end of pregnancy. The muscles then stretch during labor, which can also weaken them. 

Childbirth

Giving birth can damage the pelvic floor muscles, especially if it’s a vaginal birth. The pushing involved and the damage from injuries (like tearing and episiotomies) put serious strain on these muscles, and birthing multiple times in quick succession can worsen this effect. 

Surgery

Kegel exercises for men and people with prostates are often recommended after prostate surgery. They are similarly recommended to women and people with uteruses following surgeries like hysterectomies. This is because illness and surgeries can sometimes weaken or damage the pelvic floor muscles.

Aging

By the time a person is 80 years old, they’ve lost approximately 50% of skeletal muscle fibers. This contributes to weaker pelvic floor muscles, which lose strength throughout aging. 

Constipation

Regularly straining during bowel movements can put excessive pressure on the pelvic floor. A weakened pelvic floor can then, in turn, make constipation worse, as the muscles needed to defecate may not be able to relax properly. 

Chronic coughing

Persistent, forceful coughing over an extended period is one of the most common causes of a weakened pelvic floor. Coughing from long-term conditions like chronic bronchitis or asthma puts regular, forceful pressure on the pelvic muscles, which can cause damage over time. 

How to find your pelvic muscles

Identifying your pelvic floor muscles is critical for effective Kegels. These muscles are the same ones you use to stop the flow of urine midstream or “squeeze” your vaginal during sex. 

To locate your pelvic floor muscles, lay down on your back and bend your knees so your feet are flat on the floor. Inhale, then exhale while drawing your lower abdominal muscles inward (imagine pulling your belly button toward your spine) and squeezing the area around your urethra as if you were trying to stop peeing. Hold, release, and repeat until you feel confident, comfortable, and ready for Kegel exercises. 

How to do Kegel exercises 

With practice, Kegel exercises can become a quick and easy part of your routine. Remember: Consistency is key. The more you exercise these muscles, the stronger they become. If you need more clarification about your technique, consider consulting a doctor, pelvic floor specialist, or physiotherapist.

Practice contractions

1. Get into a comfortable position: When you first start doing Kegels, lie down. As you become more comfortable, you can progress to performing them while sitting or standing.

2. Contract and relax: Squeeze your pelvic floor muscles, hold the contraction for three seconds, then rest for three seconds. This is one Kegel.

3. Extend contractions: Practice holding the contraction for longer periods as you gain more control. Try working up to contracting and relaxing for 10 seconds each. 

4. Practice short and long muscle contractions: Longer squeezes are excellent for endurance, but short, quick contractions, called quick flicks, are also beneficial. Try alternating between the two.

5. Aim for 30–40: Try to do a set of 10 Kegel exercises three or four times daily. Add more reps and rounds as your endurance grows.

Combat incontinence

• Leaking pee: If you feel the sudden urge to urinate, try doing a few Kegels to stop or delay the flow. 

• Leaking stool: If you feel like you're about to have an unexpected bowel movement, try engaging your pelvic floor to prevent an accident. 

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