What Are Kegels (Pelvic Floor Exercises)

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Kegels may not be a part of your current fitness routine. But there are plenty of reasons to consider adding them. These exercises strengthen pelvic floor muscles that support organs -- like the bladder -- which are critical for bodily functions. When these muscles are weak, it can affect everything from bladder and bowel control to sexual function.

What are Kegel exercises?

Kegels - also known as pelvic floor exercises - are exercises in which you tighten and relax the muscles of the pelvic floor.

Pelvic floor muscles form a sling-like structure across the bottom of the pelvis, from the pubic bone to the tailbone. In female bodies, the pelvic floor supports the vagina, cervix, uterus and rectum. In male bodies, the pelvic floor supports the prostate, bladder, scrotum, and rectum.

Pelvic muscle layers hold these organs in place and help with critical functions. For example, they allow you to control the release of urine, feces, and gas. Pelvic floor muscles also help support healthy sexual function and pleasure.

Kegel exercises involve squeezing, holding and then relaxing the pelvic floor muscles. You can do them at different speeds, holding for a short time, a long time, or practicing a quick release. You can also focus on your front pelvic floor, your rear pelvic floor, or both. Varying the ways you do these exercises trains the muscles in different ways.

The exercises are generally safe, and anyone can do them. But if you have specific health concerns, consult your medical care professional first. Some people may also benefit from working with a pelvic floor therapist.

How to do Kegels and pelvic floor exercises

The key to exercising your pelvic floor is targeting the right muscles. This may take some practice. The exercises shouldn't be painful or cause discomfort.

Find your pelvic floor muscles

Here are a few ways to find your pelvic floor muscles:

• Think about stopping urinating midstream. The muscles you use to stop the flow of urine are your pelvic floor muscles. This is an easy way to find the muscles. Keep in mind: You don't actually want to stop peeing midstream because this can worsen pelvic floor weakness.

• Imagine stopping yourself from passing gas. When you squeeze the muscles, you might feel a tightness or "pulling" sensation in your bottom. That means you've got the right muscles.

• Insert a finger into your vagina. With a clean finger inserted, squeeze the same muscles you use to hold your urine. You should feel a tightening around your finger.

• Insert a finger into your anus. With a clean finger inserted, squeeze the same muscles you use to hold your urine. You should feel a tightening around your finger.

Try pelvic floor exercises

Once you find the right muscles, you can start with a simple Kegel exercise routine like this one:

1. Get into a comfortable position -- sitting, standing, or lying down.

2. Take a few deep breaths, and try to relax.

3. Slowly squeeze your pelvic floor muscles, and hold for 5 to 10 seconds.

4. Gradually release the hold, and relax your muscles for 5 to 10 seconds.

5. Repeat steps 1 through 4.

Try not to engage your stomach, butt, or thighs while practicing the exercises. As you get more comfortable with the routine, you can work your way up to 10 rounds of Kegels three to five times per day.

Practice makes perfect

The great thing about pelvic floor exercises is that they're convenient and discrete. So you can incorporate them into your daily routine. It may take up to 6 weeks of daily practice before you notice an improvement in pelvic floor strength.

Kegel balls

Some people find it useful to use Kegel balls. These are small, weighted balls that are inserted into the vagina to help you locate and target your pelvic floor muscles. Some versions will come with an indicator tip that can signal when you're engaging your pelvic floor muscles.

You should discuss with your healthcare professional before using if:

• You are pregnant.

• Recently gave birth

• Have any kind of pelvic pain or infection

• Have a menstrual cup in place

Working with a specialist

If you have trouble locating your pelvic floor muscles or you want more guidance, you can work with a pelvic floor therapist to make sure you're doing the exercises correctly and come up with a treatment regimen that best fits your needs.

Benefits of Kegel exercises for women

Kegel exercises can offer unique benefits for women. Whether you're experiencing complications from pregnancy or want to improve your sexual health, there's a good chance that pelvic exercises can help. Here are four research-backed ways that Kegel exercises can improve your health and well-being.

Pregnancy and postpartum

Pregnancy and childbirth put a lot of stress on the pelvic floor as muscles stretch to support a growing baby. This strain can weaken the pelvic floor, which can lead to:

• Incontinence

• Pelvic organ prolapse

• Pelvic pain during urination or bowel movements

• Sexual problems, like pain with sex or reduced sexual pleasure

Kegels can help with all of these. Some research shows that doing Kegel exercises during pregnancy can tone pelvic floor muscles. Pelvic floor muscle training may also make labor easier and reduce the risk of pelvic floor pain and dysfunction after delivery.

If you give birth via C-section, you're probably less likely to have pelvic floor problems than if you give birth vaginally. But it can still happen. So Kegels can be helpful for all women in the postpartum period - whether you're recovering from a C-section or vaginal birth.

Sexual benefits

Kegel exercises can be a great way to boost sexual health and function. A review of 12 studies found that Kegels improve the quality of your sex life. Pelvic floor exercises can help:

• Improve sexual function

• Reduce vaginal pain during sex

• Increase sexual arousal and sensation

• Make it easier for some people to achieve orgasm

Incontinence

Incontinence is the inability to control urination (urinary incontinence) or defecation (bowel incontinence). Urinary incontinence -- including stress and urge incontinence -- affects more women than men. This is likely due to the effects of pregnancy, labor, and menopause. But incontinence can affect people of all ages and sex. And the symptoms - including bladder or bowel leakage - can be uncomfortable and distressing.

Pelvic floor exercises can help prevent and treat urinary incontinence and bowel incontinence. Doing Kegels reduces episodes of leakage and improves quality of life in people with incontinence.

Pelvic organ prolapse

Pelvic organ prolapse (POP) happens when pelvic organs shift out of place because of a weak pelvic floor. When the pelvic floor is weak, muscles and tissues can't support the organs, which can make them protrude or drop (prolapse).

Certain risk factors may increase the likelihood of pelvic organ prolapse, including:

• Childbirth

• Menopause

• Smoking

• Lifting heavy objects

• Injury to the pelvis

• Prolonged constipation

Pelvic floor muscle training is one of several treatment options for pelvic organ prolapse. Stronger pelvic floor muscles do a better job of keeping your organs in place.

Benefits of Kegel exercises for men

People often think of Kegel exercises as something that can help women. And, it's true that there are fewer studies looking at pelvic floor problems in men compared with women. But the research that does exist suggests Kegels have plenty of health benefits for men, too.

Sexual health benefits

Doing Kegels regularly can treat or improve sexual symptoms like:

• Erectile dysfunction, by improving erection quality and duration

• Premature ejaculation, by helping erections last longer

• Difficulty with orgasm, by strengthening the muscle that contracts during orgasm

• Pelvic pain

It's worth noting that pelvic pain can be caused by a pelvic floor that's too tight rather than too weak. If that's the case, and your symptoms aren't improving with regular Kegels, you may benefit from working together with a urologist and a pelvic floor specialist. It's possible that you aren't getting the most out of your Kegel routine. Or maybe you need a different type of treatment.

Most studies looking into sexual benefits of Kegels in men are in men with existing sexual health problems. So there aren't studies looking at the effects of Kegels in otherwise healthy men without sexual concerns. It's possible that Kegel exercises can help boost sexual arousal and orgasm as well. But this hasn't been studied well enough to know.

Some may wonder if male Kegel exercises can increase penis size. Kegels can help improve erections. But there's no evidence to suggest that they have any impact on size.

Treatment of urinary problems

Kegels can help improve bladder control in men in much the same way that they help women. Kegels are an effective way to treat and prevent urinary incontinence and improve quality of life. This can be especially important in people undergoing prostate surgery. There's evidence Kegels can help improve frequent urination in men recovering from stroke, too.

Fecal incontinence

Fecal incontinence - or the inability to control your bowels - is distressing. Dealing with leaking stool can dramatically lower quality of life and increase the risk for depression in men especially.

Kegel exercises may improve fecal incontinence. But it depends on the underlying cause. Fecal incontinence caused by radiation (for example, as part of cancer treatment) often doesn't improve with Kegel exercises. But Kegels can prevent and treat fecal incontinence related to prostate surgery.

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