Kegel exercises Unveiled: How-to, Benefits & Cautions

In This Article


Fern Barrow, Prenatal and Postnatal Yoga Instructor


August 21, 2023

Kegel Exercises: Strengthening the Foundation of Your Pelvic Health

For the uninitiated, Kegel exercises might sound like another fitness trend, but in reality, they're a longstanding solution for those wanting to maintain and reclaim their pelvic health. With a plethora of benefits and simple techniques, Kegels are invaluable for people across different age groups and genders. In this comprehensive guide, we'll delve into the why and how of Kegel exercises and also emphasize the importance of consistent routines and the cautions to keep in mind.

Michigan Medicine

What's a Kegel? The Basics

Derived from the name of the gynecologist Dr. Arnold Kegel, this form of exercise is tailored to target and fortify the muscles of the pelvic floor. Serving as the foundation that supports crucial organs in the pelvis, these muscles play an instrumental role in fundamental processes like urination, defecation, and sexual activities.

How To Perform Kegel Exercises: A Step-by-Step Guide

To fully reap the Kegel exercises benefits, one must perform them correctly. Here's a simple breakdown:

  1. Identify the Correct Muscles: Initially, the biggest challenge is locating the pelvic floor muscles. One method is to halt urination midway or to imagine preventing gas release. This contraction targets the required muscles. Ensure you're not clenching your buttocks, thighs, or abdomen.
  2. Start with Short Holds: Begin by holding the contraction for 3 seconds and then release for another 3 seconds.
  3. Increase the Duration: As you become more accustomed, extend the hold and release duration to 5 seconds.
  4. Maintain Regularity: Aim to perform at least three sets of 10 to 15 repetitions daily. The key is finding the right Kegel exercise frequency.
  5. Breathe: It's crucial to breathe freely during the exercises. Holding your breath can offset the benefits.
  6. Stay Consistent: The importance of consistent Kegel routines cannot be stressed enough. Just like any exercise regimen, consistency is crucial.

For a more illustrative guide, check out our Top 5 Kegel Workouts Illustrated.

The Kegel Revolution: Biofeedback Probes

Biofeedback probes, often regarded as the next frontier in pelvic floor therapy, have transformed the way Kegels are performed. This innovative technology assists individuals in understanding whether they're contracting the correct muscles. During a biofeedback session, a probe is gently inserted into the vagina. When the user attempts a Kegel, the probe measures and provides real-time feedback on the contraction's effectiveness. This immediate feedback loop ensures that individuals not only execute the exercise correctly but also realize the dangers of overdoing Kegel exercises.

To delve deeper into the equipment that can enhance your Kegel experience, explore the Best Kegel exercisers article.

Pelvic Power and the Benefits of Kegel Exercises

  • Combat Incontinence: Kegel exercises are a proven method to address urinary and fecal incontinence, both of which are often resultant of weakened pelvic muscles. Our detailed guide on understanding urinary incontinence: causes, types, and treatment options offers extensive insights on this issue.
  • Enhanced Sexual Health: The Sexual Benefits of Kegels for Women are manifold. From improved orgasms to heightened sensations, a strong pelvic floor can significantly augment sexual pleasure.
  • Pregnancy and Postpartum Support: Kegels are also beneficial during pregnancy and post-delivery. They aid in bladder control, support the fetus's weight, assist in vaginal delivery, and expedite perineal healing post-delivery. Dive into Kegel Exercises for Pregnancy for an in-depth analysis.

A Word of Caution

While Kegels are largely beneficial, it's essential to be aware of the potential pitfalls. Overexerting or incorrectly performing Kegels can lead to more harm than good. It's crucial to strike a balance and understand the dangers of overdoing Kegel exercises. For those who find Kegels challenging or experience discomfort, pelvic floor relaxation exercises can offer relief.

Remember, when it comes to pelvic health, there isn't a one-size-fits-all approach. It's essential to consult with a healthcare professional to tailor a regimen suited to your unique needs.

Final Thoughts

As we navigate our life phases, our bodies inevitably undergo changes. However, with consistent routines, appropriate tools like biofeedback probes, and a keen awareness of our body, we can maintain and even reclaim our pelvic prowess. Whether you're a novice or a Kegel aficionado, remember that every journey starts with a single contraction. Happy Kegeling!


Discover the top Kegel exercisers of 2023. Dive deep into expert-recommended pelvic floor trainers, including the innovative Perifit, iStim V2, and more. Handpicked and assessed by specialists, find the best tools for effective Kegel exercises.

Read more

Incontinence Symptoms: Everything You Need to Know

Explore the essential guide on incontinence symptoms, from early signs to common causes. Dive into the role of organs and the benefits of Kegel exercises in managing the condition. Understand and take control of urinary health.

Read more

Top 5 Kegel Workouts Illustrated

Discover the top 5 Kegel exercises for strengthening the pelvic floor, complete with clear illustrations. Dive deep into the benefits, from aiding childbirth to boosting intimacy. Learn about diaphragmatic breathing, pelvic tilts, and more. A must-read for women prioritizing their health.

Read more