Kegel Exercises

Kegel exercises, also known as pelvic floor exercises, involve repeatedly contracting and relaxing the muscles that form part of the pelvic floor. These muscles support the pelvic organs, including the uterus, bladder, small intestine, and rectum. Regularly performing Kegel exercises can help strengthen the pelvic floor muscles, leading to improved sexual function, increased bladder and bowel control, and reduced risk of pelvic organ prolapse.

Additional Information

Both men and women can benefit from practicing Kegel exercises. To perform a Kegel, you need to identify your pelvic floor muscles, which can be done by stopping urination midstream. Once you've located these muscles, you can do Kegels by contracting them, holding the contraction for five seconds, then relaxing for five seconds. Aim for at least three sets of 10 repetitions a day.

It's important to maintain proper form when doing Kegel exercises. Be sure to focus on tightening only your pelvic floor muscles, avoiding contracting the abs, thighs, or buttocks. Breathe freely during the exercises and avoid holding your breath. Consistency is key to seeing results, which typically appear within a few weeks to a few months.