The pelvic muscles play a crucial role in the body, supporting the bladder, intestines, and, in women, the uterus. They also aid in essential functions such as urination, defecation (bowel movements), and sexual activity. This blog explores the importance of pelvic health and how Kegel exercises can help strengthen these muscles. You’ll learn about their benefits, proper techniques, and common mistakes to avoid.
What Are The Kegel Exercises?
Another name for the Kegel exercises is Pelvic Floor Exercises. These versatile exercises focus on the pelvic floor muscles and improve their strength and tone. The muscles in the pelvic floor support organs from multiple organ systems (Reproductive system, Excretory system, Digestive system), making them essential to the proper functioning of these organs.
Functions of Pelvic Floor Muscles in Females
- Assist during urination, bowel movements, and passing gas (flatulence)
- Assist with sexual function
- Support the bladder, uterus, large bowel, urethra, rectum, vagina, etc.
- Assist during childbirth (vaginal delivery)
Functions of Pelvic Floor Muscles in Males
- Assist with urination, bowel movements, and sexual intercourse
- Support multiple organs such as the bladder, prostate, bowel, rectum, etc.
Kegel exercises improve muscle strength in the pelvic region to prevent issues such as incontinence or prolapse of the pelvic organs.
What Is The Purpose of Kegel Exercises?
These versatile exercises were first introduced by Doctor Arnold Kegel during the 1940s. Like any other exercise, the purpose of the Kegel exercise routine is to improve and maintain the fitness level of the pelvic floor muscles. Improvement in the strength and tone of these muscles enhances the effectiveness of:
- Bowel movements and bladder control
- Sexual function
- Childbirth/delivery
- Recovery after childbirth
Many factors diminish the strength of the pelvic muscles and negatively impact their functioning, such as aging, pregnancy, surgical procedures, etc. The Kegel exercises help in improving pelvic health and maintaining an optimal quality of life.
Who Are The Candidates For Kegel Exercises?
Kegel exercise, meaning pelvic floor strengthening exercises, are beneficial for most people. However, individuals who can get the maximum benefit from Kegels include:
- Pregnant females
- Females undergoing natural birth/Cesarean section or recovering from it
- People with obesity or having a high BMI (more than 25)
- Individuals with mild prolapse of the pelvic organs
- Individuals suffering from urinary incontinence
- Males with prostate problems or post-prostate surgery
- People who want to counteract age-related laxity in the pelvic muscles
- Individuals with a chronic cough
- Those with a history of a surgical procedure in the pelvic area
Kegel exercises are easy to learn and perform. With time, the strength of the pelvic muscles increases, and improvements are noticed in their function.
What Are the Benefits of Kegel Exercise?
Pelvic health is essential for both genders. Kegel exercises are beneficial to both men and women and help improve the functioning of the organs in the area, as well as enhance the overall quality of life:
Kegel Exercises for Females
The benefits of Kegels exercises in females are as follows:
- Enhance bladder control and prevent incontinence (urinary and bowel)
- Help in post-partum recovery
- Improve sexual function
- Improve pelvic health after menopause
- Enhance hip and back support
Kegel Exercises for Men
The benefits of Kegels in men are as follows:
- Assist with prostate problems and post-prostate surgery recovery
- Prevent urinary/bowel incontinence
- Improvement in night-time urination or nocturia
- Improvement in constipation
- Prevention of erectile dysfunction and improve sexual function
How are Kegel Exercises Performed?
The concept behind the best Kegel exercises is similar to any other exercise. It involves lifting, holding, contracting, and relaxing the muscles in the pelvic floor. The key to success in Kegels is to start slowly and gradually build up the routine and increase its duration. For maximum benefit, it is advisable to do approximately 2 – 3 sets of Kegels exercises on a daily basis.
Common Kegel Exercise Steps
Following are some of the common Kegel exercise steps for beginners:
- Begin by lying flat on the floor with legs bent at the knee to isolate the pelvic floor muscles successfully
- Contract the pelvic muscles by squeezing and contracting them
- Hold this position for 3 seconds and then relax for three seconds
- Repeat this set ten times
- To be effective, repeat this Kegel exercise routine morning and night
This is just one example of the Kegel exercise; there are many other options and varieties available based on the type and extent of benefits one is looking for. Kegel exercises are easy to perform and shouldn’t lead to pain or discomfort if performed correctly.
What Is an Advanced Kegel Exercise?
An advanced Kegel exercise or technique is achieved when the duration of the contractions is longer. This level is reached gradually over time. During advanced Kegels, individuals can incorporate breathing exercises in their routine for further benefit.
Kegel Weights and Devices
An advanced Kegel routine can also incorporate Kegel weights and devices. These are especially beneficial for females. Kegel weights add resistance to the routine. A Kegel device, on the other hand, is an electronic device that collects valuable data during the routine. Examples include devices measuring contraction strength and providing helpful feedback. There are Bluetooth-assisted devices that can assist in planning personalized Kegel routines by collecting data.
What Is the Relationship Between Pregnancy and Kegel Exercise?
Kegel exercises play a supportive role in the final stages of pregnancy. By strengthening the pelvic floor muscles, they help make labor and delivery smoother and more manageable. A strong pelvic core provides essential support for the growing fetus, improves bladder control, and reduces the risk of incontinence. Women who practice Kegels during pregnancy often experience an easier delivery and find pushing less strenuous. Additionally, strong pelvic floor muscles promote faster perineal healing after childbirth.
Frequently Asked Questions
How Often Should I Do the Kegel Exercise?
For maximum benefit, do a Kegels exercise routine of 10 sets 2 – 3 times a day. This level is achieved gradually and the contraction duration is built-up to 4 – 5 seconds each time.
How Quickly Can I See Results With the Kegel Exercise?
It approximately takes 5-weeks to 6-weeks to notice improvements in most people. The best way to ensure results is to remain consistent.
Is There Such a Thing as Overdoing Kegel Exercise?
Yes, like any other exercise, overdoing a Kegels routine has its side effects. It may result in pain, discomfort, and excessive fatigue. Knowing the limitations of your body is the healthiest way to practice Kegels exercises.
Is the Kegel Exercise for Everyone?
Although Kegels exercises are pretty effective, some people should avoid doing them. These include individuals suffering from medical issues concerning the pelvic organs (bladder inflammation, pelvis organ prolapse, prostitis), pelvic pain, or PFD (Pelvic Floor Dysfunction).
