Kegel Exercises for Beginners: Tips and Tricks For 2025
Often, Kegel exercises can be confusing, yet these are simple and powerful ways to strengthen the pelvic floor muscles, which support the bladder, uterus, and bowel. For women, especially those who have experienced childbirth, Kegel exercises can be particularly beneficial in preventing urinary, stress, and urge incontinence.
Beyond incontinence, Kegel exercises are designed to tone the pelvic floor, enhancing overall pelvic health and helping with postpartum recovery. If you’re new to Kegel exercises, here is a breakdown for beginners and why a dedicated Kegel device can greatly increase results from the team at Yarlap Medical.
Identifying Your Pelvic Floor Muscles
The first step in performing a Kegel exercise is to identify where the pelvic floor muscles are. The easiest way to do this is to try to stop the flow of urine mid-stream. The muscles you use to do this are your pelvic floor muscles.
Starting Your Kegel Exercise Routine
Once you've identified the pelvic floor muscles, you can start your exercise routine:
- Find a Comfortable Position: You can do Kegel exercises in any position, but lying down or sitting may be easiest when you're just starting.
- Contract the Muscles: Tighten your pelvic floor muscles and hold the contraction for three to five seconds. Ensure you’re only squeezing the pelvic floor muscles and not tensing your abdomen, thighs, or buttocks.
- Release and Relax: Relax the muscles for three to five seconds. This counts as one repetition.
- Repeat: Aim for three sets of 10-15 repetitions each day. As your muscles get stronger, you can gradually increase the hold time and the number of repetitions.
Tips for Effective Kegel Exercises
Ultimately, pelvic floor muscles function like any muscle in your body. Thus, make sure to practice patience! It may take time to feel significant results, so consistency is key. It's also important not to overdo it—rest and recovery are just as crucial.
To maintain consistency, try incorporating Kegel exercises into your daily routine. However, if you find yourself short on time, an automatic Kegel exercise device could be the perfect tool for you.
Enhancing Your Routine with Yarlap, an Automatic Kegel Device
An automatic Kegel exerciser can be a game changer for women starting their journey to treat urinary incontinence or promote postpartum recovery. These medical devices can guide you through exercises, not only ensuring that you target the right muscles but target those muscles effectively.
Yet, with so many Kegel devices out there, it can be hard to know what is best for you and your pelvic floor. Thankfully, you don’t have to figure it out alone. Yarlap is an automatic Kegel device that takes the guesswork out of Kegels so you can live incontinence-free.
