Research has shown that Kegel exercises are a great way for women to improve and maintain vaginal and urinary health. These simple exercises target the bladder, pelvic floor, uterus, rectum and vaginal muscles.
Benefits of Kegel exercises can include reduced likelihood of pelvic organ prolapse, urinary incontinence, and painful intercourse; improved overall pelvic health during pregnancy, perimenopause, and menopause; lower risk and severity of hemorrhoids; and even increased sexual health and function.
How Kegel Exercises Work
Kegel exercises are performed by tensing and squeezing your pelvic floor muscles, as though stopping the flow of your urine stream; it can be helpful to visualize using the muscles to lift a marble. (It’s important to practice Kegels with an empty bladder, as actually stopping your urine flow can lead to infection.) Your gynecologist can answer questions if you’re not sure what to do.
Clinically proven Kegel training devices can help maximize the benefits of Kegels by providing automated biofeedback, ensuring that you’re tensing your pelvic floor muscles correctly and effectively. These devices are ideal for women who cannot do Kegels independently or who wish to support their pelvic floor health with increased stimulation, feedback, and customization. Kegel trainers are safe and affordable, with many devices covered by health insurance, HSA, and flex plans—check with your insurer to see if your device is covered, and be sure to check with your doctor before starting any new exercise program.
5 Effective Kegel & Pelvic Floor Exercises
Here, we’ll explore a few basic Kegel exercises for women, all of which can be enhanced by specialized Kegel devices. We recommend you start in a private, comfortable place.
The Basic Kegel
To find your pelvic floor muscle, imagine you’re trying to stop your urine flow. You should feel tension deep in your vaginal muscles without tightening the muscles within your abdomen, buttocks, or thighs. Take a deep breath, squeeze and hold the muscle for a count of three to five seconds, then slowly exhale for a count of three to five seconds, and relax. This exercise can be performed while sitting or lying down comfortably and repeated in sets of 10 to 15 up to three times a day as needed.
Pelvic Bracing
While lying comfortably on the floor or on a yoga mat, lift your knees and place your feet flat. Contract your pelvic floor muscles as described in the basic exercise above. At the same time, gently pull your abdominal muscles toward your spine—don’t suck in your stomach, but instead, slowly flex your lower abdomen until it feels flat. While maintaining the pelvic contraction, slowly exhale to a count of five to ten seconds.
Repeat the exercise a total of 10 times while continuing to breathe deeply and rest in between repetitions.
Side Knee Lifts
You can perform this pelvic bracing exercise while lying on your side.
Bend your hips and knees to about a 45-degree angle and slowly lift your top knee while maintaining the pelvic contraction. Keep your hips straight and stacked, and raise and lower your top knee while deep breathing for three to five seconds. Rest and repeat up to 10 times while lying on either side.
Bridge Pose
Another popular Kegel exercise is the bridge pose, which strengthens the pelvic floor, glutes, and core muscles.
To complete this exercise, lie on your back, bend your knees, and keep your feet apart at the width of your hips. Then, place your arms facing down on either side of your body. Inhale and lift your hips before contracting your pelvic floor muscles. Hold this pose for 10 to 15 seconds and keep your breathing steady before lowering. From there, repeat the exercise 10 to 15 times.
Squats
Squats are also great for both the pelvic floor and lower body muscles.
Start by standing with your feet apart at shoulder width. Lower into a squat as though sitting down while keeping your torso upright. From that position, engage your pelvic floor muscles while raising and lowering your legs. Again, repeat this for about three sets of 10 to 15, but be sure to increase the workout’s intensity with each rep.
Choose the Kegel Exercise That Works for You
Consistently practicing these exercises can improve pelvic floor health in as little as a few weeks without the need for expensive treatments or surgeries. Feel free to experiment and see which exercise is most comfortable and effective.
You may also benefit from using a specialized Kegel trainer for even better results, with the right products helping keep Kegels simple and effective.
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