Kegel Exercises For Women

Pelvic floor contains a large number of muscles that hold the pelvic organs in place. In women, the muscles of the pelvic floor could be damaged during pregnancy and childbirth. The decline in the estrogen level during menopause could slacken the pelvic floor muscles. If the muscles of the pelvic floor are damaged, you might develop prolapsed bladder or pelvic prolapse. This causes intense discomfort, difficulty in urination and bladder leakage. To strengthen the pelvic floor muscles, women should do Kegel exercises regularly.

Kegel for women
Kegel exercise involves contraction and relaxation of the pelvic floor muscles or the PC muscles. It can be done at any place, at any time. Before starting the Kegel exercise, at first you should identify the right muscles to be exercised. The easiest way to locate the right muscle is to insert one finger in the vagina and contract or squeeze the muscles around it. If you exercise in the right manner, you would experience pressure around the finger.

You can perform Kegel exercises either by lying down or by sitting. Squeeze your pelvic muscles in a manner as if you are trying to hold urination. While exercising, only your vaginal muscles will contract. The muscles of your abdomen, thigh and back should remain relaxed. Breathe slowly as you squeeze the muscles. Squeeze the muscles and count four. Then relax the muscles and count four. Continue doing this exercise for up to five minutes. This exercise should be done two times a day.

Don’t strain your pelvic muscles
If you experience discomfort while exercising, you should discontinue the exercise. In the beginning, you should exercise slowly. Do not push the muscles too hard. Instead of healing your problems, it can worsen your problems.

Kegel exercise products
To make your Kegel exercise sessions more enjoyable, you can consider using certain products or devices for exercising. Sometimes these products could increase the effectiveness of the Kegel exercise. They can even double as sex toys. Kegel exercises are often recommended during sexual intercourse. These exercises would not only strengthen the muscles of the pelvic floor, but they would also enhance your sexual excitement.

  • I see Kegel exercises mentioned in your article and I would like to highlight there importance. It is estimated that over 20 million women suffer from symptoms of incontinence and prolapse and weakness of the pelvic floor muscles is often to blame. Kegel exercises are the most specific exercises for our pelvic floor but they are often oversimplified. Tightening as if to stop the flow of urine is only exercising the sphincter muscles of our pelvic floor. The deepest layers of our pelvic floor actually elevate or draw up to support our bowel, bladder and uterus. You can read more about this at As a women’s health physical therapist, I always coach my patients to draw their pelvic floor up as if there is a string attached from their belly button down to their pelvic floor and they are attempting to pull it up into their pelvic outlet. Try holding this contraction for an 8 count and you will be working the most important muscles.