{"id":47580,"date":"2022-11-24T13:00:47","date_gmt":"2022-11-24T13:00:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47580"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"kegel-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/kegel-exercises\/","title":{"rendered":"Kegel Exercises: Why And How To Do Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#What_Are_Kegel_Exercises\" >What Are Kegel Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#What_Causes_Weak_Pelvic_Floor_Muscles_In_The_First_Place\" >What Causes Weak Pelvic Floor Muscles In The First Place?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#How_Do_You_Know_If_You_Have_Weak_Pelvic_Floor_Muscles\" >How Do You Know If You Have Weak Pelvic Floor Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#How_Do_You_Strengthen_Pelvic_Floor_Muscles\" >How Do You Strengthen Pelvic Floor Muscles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Find_The_Pelvic_Floor_Muscles\" >Find The Pelvic Floor Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Perform_The_Kegel_Exercise\" >Perform The Kegel Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Kegel_Exercises_Mistakes_To_Avoid\" >Kegel Exercises Mistakes To Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Benefits_Of_Kegel_Exercises\" >Benefits Of Kegel Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Improve_Your_Bladder_Control\" >Improve Your Bladder Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Improve_Sexual_Function\" >Improve Sexual Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Make_Childbirth_Easier\" >Make Childbirth Easier<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Help_Heal_Prolapse\" >Help Heal Prolapse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Convenience\" >Convenience<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#How_To_Add_Kegels_To_Your_Daily_Routine\" >How To Add Kegels To Your Daily Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When you think of strengthening muscles, you probably think of lifting weights at the gym. After all, your biceps, quads and glutes are some of the most visible\u2014and therefore, coveted\u2014muscles in your body. <\/span><span style=\"font-weight: 400;\">But there\u2019s another group of muscles that are just as important, albeit much less talked about: your pelvic floor muscles. <\/span><span style=\"font-weight: 400;\">These muscles support your bladder and bowel, and can help prevent urinary incontinence, fecal incontinence and even manage orgasms. In short, strong pelvic floor muscles are essential for a healthy and enjoyable life. <\/span><span style=\"font-weight: 400;\">Kegel exercises are the most effective way to strengthen your pelvic floor muscles. These exercises were named after Dr. Arnold Kegel, who developed them in the 1940s, they can be done anytime, anywhere\u2014and no one will even know you\u2019re doing them. <\/span><span style=\"font-weight: 400;\">Here\u2019s everything you need to know about Kegel exercises: why you should be doing them, how to do them properly and some guidelines for getting the most out of your workouts.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Kegel_Exercises\"><\/span><strong>What Are Kegel Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Arnold Henry Kegel was an American gynecologist who noted the importance of <a href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\">pelvic floor<\/a> muscle exercises for women during his work in the 1940s. He designed the perineometer\u2014 a device used to measure the tension of pelvic floor muscles\u2014and popularized the exercises that bear his name (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555898\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kegel exercises are simple clench-and-release <a href=\"https:\/\/betterme.world\/articles\/flat-stomach-30-day-ab-challenge\/\">exercises<\/a> that can be done anywhere, at any time. All you need to do is squeeze your pelvic floor muscles and hold for a count of three, then release for a count of three.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do Kegel exercises with or without special devices, but many people find them helpful in understanding the correct muscles to target. Biofeedback devices, for example, can help you learn to isolate and contract the correct muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While kegel exercises are often touted as a way to improve sexual functions and prevent urinary incontinence in women, can benefit men as well. Men can use Kegel exercises to lessen urinary continence after prostate surgery, and to treat erectile dysfunction (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/mens-health\/in-depth\/kegel-exercises-for-men\/art-20045074\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"kegel exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Weak_Pelvic_Floor_Muscles_In_The_First_Place\"><\/span><strong>What Causes Weak Pelvic Floor Muscles In The First Place?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The pelvic floor muscles are a band of muscles that stretch from the tailbone to the pubic bone. They support the organs in the pelvis, including the bladder and bowel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pelvic floor muscles can become weak due to (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/pelvic-floor#causes-of-pelvic-floor-muscle-dysfunction\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pregnancy and vaginal childbirth<\/b><span style=\"font-weight: 400;\"> &#8211; the weight of the baby and the stretching of the muscles during delivery can cause the pelvic floor muscles to weaken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Being overweight<\/b><span style=\"font-weight: 400;\"> &#8211; excess weight puts pressure on the pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aging <\/b><span style=\"font-weight: 400;\">&#8211; as we age, our muscles naturally become weaker. Loss of estrogen (menopause) can also contribute to muscle weakness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Constipation<\/b><span style=\"font-weight: 400;\"> &#8211; straining to have a bowel movement can weaken the pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chronic coughing<\/b><span style=\"font-weight: 400;\"> &#8211; this can put strain on the pelvic floor muscles, causing them to weaken over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy lifting<\/b><span style=\"font-weight: 400;\"> &#8211; repetitively lifting heavy objects can cause the pelvic floor muscles to weaken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jarring exercises<\/b><span style=\"font-weight: 400;\"> &#8211; activities such as running or doing jumping jacks can cause the pelvic floor muscles to weaken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Surgery<\/b><span style=\"font-weight: 400;\"> &#8211; both men and women can experience pelvic floor muscle weakness after surgery, especially if the surgery was in the pelvis or lower abdomen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Genetics <\/b><span style=\"font-weight: 400;\">&#8211; some people are born with a higher risk of pelvic floor muscle weakness due to genetics.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The above are just some of the reasons why someone might have weak pelvic floor muscles. If you have any of these risk factors, it\u2019s important to be extra diligent about doing pelvic floor muscle exercises (also called Kegels) to help prevent further weakening of the <a href=\"https:\/\/betterme.world\/articles\/exercises-to-last-longer-in-bed-naturally\/\">muscles<\/a>.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/male-pelvic-floor-exercises\/\"><i>Male Pelvic Floor Exercises: A Complete Guide To Kegels For Men<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\"><img decoding=\"async\" class=\"aligncenter wp-image-47367 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Know_If_You_Have_Weak_Pelvic_Floor_Muscles\"><\/span><strong>How Do You Know If You Have Weak Pelvic Floor Muscles?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few signs and symptoms that may indicate you have weak pelvic floor muscles (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/pelvic-floor#causes-of-pelvic-floor-muscle-dysfunction\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Accidentally passing gas, either during everyday activities or during exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Passing stool (poop) accidentally, either during everyday activities or during exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty starting to urinate or an inability to fully empty your bladder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A feeling of not being able to hold in your urine when you sneeze, cough, or laugh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A feeling of heaviness in the pelvic area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A sense of something falling out of the vagina, especially during exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sexual dysfunction, such as decreased sensation during sex or difficulty achieving orgasm.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Strengthen_Pelvic_Floor_Muscles\"><\/span><strong>How Do You Strengthen Pelvic Floor Muscles?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The good news is that you can strengthen your pelvic floor muscles with exercises, just like any other muscle group in your body. <a href=\"https:\/\/betterme.world\/articles\/yoga-for-menopause\/\">Kegel exercises<\/a> are an effective way to strengthen this area and improve overall health.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Find_The_Pelvic_Floor_Muscles\"><\/span><strong>Find The Pelvic Floor Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many men and women struggle to perform kegel exercises because they are not sure how to correctly locate their pelvic floor muscles. Below are some tips to help you find the right muscles to squeeze:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>While urinating, try to stop the stream of urine mid-flow.<\/b><span style=\"font-weight: 400;\"> The muscles you use to do this are your pelvic floor muscles. Doctors caution against doing kegels while urinating on a regular basis, as this can lead to urinary tract infections.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Imagine you&#8217;re trying to stop yourself from passing gas.<\/b><span style=\"font-weight: 400;\"> The muscles you would use to do this are your pelvic floor muscles. A sign that you&#8217;ve found the right muscles is that you should feel your anus and testicles\/vagina move up when you contract them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Women can also try inserting a clean, lubricated finger into the vagina and squeezing the muscles around it as though they were holding urine<\/b><span style=\"font-weight: 400;\">. If you feel tightness around your finger, you&#8217;ve located the right muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Men can insert a clean, lubricated finger into their anus and squeeze as though they were holding urine.<\/b><span style=\"font-weight: 400;\"> If you feel tightness around your finger while doing this, you&#8217;ve located the right muscles.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have trouble finding the right <a href=\"https:\/\/betterme.world\/articles\/physiotherapy-vs-physical-therapy\/\">muscles<\/a> to do a kegel, ask for help from a certified pelvic floor physical therapist. There are several ways they can help you determine whether you are doing the exercises correctly and how to improve your technique (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555898\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biofeedback<\/b><span style=\"font-weight: 400;\"> &#8211; This is a type of electrical stimulation that can help you find the right muscles to contract.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic floor muscle training<\/b><span style=\"font-weight: 400;\"> &#8211; This type of therapy uses exercises and other techniques to help you strengthen your pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manual palpation<\/b><span style=\"font-weight: 400;\"> &#8211; Your therapist will physically feel your pelvic floor muscles to see if they are contracting correctly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Electrical stimulation<\/b><span style=\"font-weight: 400;\"> &#8211; This type of therapy uses a low-voltage electrical current to help you contract your pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Special weights<\/b><span style=\"font-weight: 400;\"> &#8211; These weights are inserted into the vagina and help you to know if you are correctly contracting your pelvic floor muscles.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are also several types of devices that can be used to help with kegel exercises. These devices can help you to know if you are correctly contracting your pelvic floor muscles and can also give you feedback on your progress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555898\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic floor muscle trainers<\/b><span style=\"font-weight: 400;\"> &#8211; These devices are inserted into the vagina and help you to know if you are correctly contracting your pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vaginal cones<\/b><span style=\"font-weight: 400;\"> &#8211; These cones are inserted into the vagina and help you to know if you are correctly contracting your pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Electrical stimulation devices<\/b><span style=\"font-weight: 400;\"> &#8211; These devices use a low-voltage electrical current to help you contract your pelvic floor muscles.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\"><img decoding=\"async\" class=\"aligncenter wp-image-47363 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1024x576.png\" alt=\"kegel exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Perform_The_Kegel_Exercise\"><\/span><strong>Perform The Kegel Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These exercises have a 3-step <a href=\"https:\/\/betterme.world\/articles\/how-to-increase-sexual-stamina\/\">process<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your pelvic floor muscles as if you are stopping the flow of urine mid-stream.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the contraction for 3 to 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your muscles for 5 seconds before repeating the exercise. Repeat 10 to 20 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As you get better at the exercises, you can hold the contraction for longer and do more repetitions. You should eventually be able to do them anywhere and anytime, whether you are sitting, standing, or lying down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you first start doing Kegel exercises, you may only be able to hold the muscles tight for a short time. But with regular practice, you should be able to increase the length of time you can hold the muscles tight and the number of repetitions you can do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people need to do Kegel exercises for at least 3 months before they see any improvement. Don&#8217;t get discouraged if you don&#8217;t see results right away. Just keep doing them, and you should eventually see a difference.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kegel_Exercises_Mistakes_To_Avoid\"><\/span><strong>Kegel Exercises Mistakes To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When doing Kegel exercises, there are a few mistakes you&#8217;ll want to avoid:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t hold your breath while doing the exercises<\/b><span style=\"font-weight: 400;\">. You should breathe normally throughout the entire exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t tighten your stomach, buttock, or thigh muscles while doing the exercises.<\/b><span style=\"font-weight: 400;\"> The only muscle you should be contracting is the pelvic floor muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t force yourself to urinate during the exercises.<\/b><span style=\"font-weight: 400;\"> Some people think that they need to urinate in order to do the exercises correctly, but this isn&#8217;t true. In fact, forcing yourself to urinate can actually lead to urinary incontinence (leakage).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t overdo it.<\/b><span style=\"font-weight: 400;\"> Like any other type of exercise, it&#8217;s possible to overdo it when doing Kegel exercises. If you find yourself getting tired or developing muscle soreness, take a break. It&#8217;s also important to follow the 3-second rule (squeezing and holding for 3 seconds) so that you don&#8217;t strain your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t give up. <\/b><span style=\"font-weight: 400;\">Kegel exercises may not be easy at first, but they get easier with time and practice. So don&#8217;t get discouraged if you&#8217;re not seeing results right away. Just keep doing them, and eventually you should start to see a difference.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\"><i>Strengthen Pelvic Floor Muscles Without Kegels: 5 Exercises You Can Use<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\"><img decoding=\"async\" class=\"aligncenter wp-image-47358 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806-1024x576.png\" alt=\"kegel exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Kegel_Exercises\"><\/span><strong>Benefits Of Kegel Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plans-for-men\/\">benefits<\/a> to doing Kegel exercises, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Bladder_Control\"><\/span><strong>Improve Your Bladder Control<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you leak a little urine when you cough, sneeze, or lift something heavy, you&#8217;re not alone. Many women experience stress urinary incontinence (SUI) and pelvic floor muscle weakness. Kegel exercises can help tone your pelvic floor muscles, which may give you better bladder control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9266083\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Sexual_Function\"><\/span><strong>Improve Sexual Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic floor muscle weakness may cause or worsen sexual dysfunction in both men and women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555898\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In men, weak pelvic floor muscles can lead to erectile dysfunction and premature ejaculation. In women, it can lead to vaginal dryness, pain during sex, and difficulty reaching orgasm. Kegel exercises may help improve sexual functions by strengthening the pelvic floor muscles (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/14611-kegel-exercises\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For women, this means increased sensation during sex and improved orgasms (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28601506\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). For men, Kegels can help with premature ejaculation and erectile dysfunction (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/14611-kegel-exercises\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). By strengthening the pelvic floor muscles, you&#8217;ll be able to control your orgasm better.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Childbirth_Easier\"><\/span><strong>Make Childbirth Easier<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having strong pelvic floor muscles can make labor and delivery easier. These muscles help support your baby during pregnancy and aid in pushing your baby out during delivery. Kegel exercises can also help reduce the risk of perineal tearing during childbirth (<\/span><a href=\"https:\/\/www.scirp.org\/html\/12-8203305_55995.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_Heal_Prolapse\"><\/span><strong>Help Heal Prolapse<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic organ prolapse occurs when the pelvic organs (bladder, uterus, or rectum) drop from their normal position and bulge into the vagina (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555898\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prolapse is often caused by weak pelvic floor muscles. Kegel exercises can help tone the pelvic floor muscles and improve prolapse. However, they aren&#8217;t a cure for prolapse \u2014 if you have prolapse, you&#8217;ll likely need surgery to repair it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555898\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Convenience\"><\/span><strong>Convenience<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All you need to do a Kegel exercise is squeeze your pelvic floor muscles. You can do this anytime, anywhere \u2013 while driving, sitting at your desk, or even going for a walk. Just be sure not to do them when you are urinating, as this can actually lead to urinary incontinence.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\"><img decoding=\"async\" class=\"aligncenter wp-image-47349 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1024x576.png\" alt=\"kegel exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Add_Kegels_To_Your_Daily_Routine\"><\/span><strong>How To Add Kegels To Your Daily Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You need to practice Kegel exercises regularly to see results. Try to do them at least 3 times a day. Spread them throughout the day so that you don&#8217;t have to do them all at once. The tips below can help you make Kegel exercises a part of your daily routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Do them while you&#8217;re doing other activities. <\/b><span style=\"font-weight: 400;\">You can do Kegel exercises while you&#8217;re sitting at your desk, watching TV, or even driving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a schedule.<\/b><span style=\"font-weight: 400;\"> Decide on a time of day when you will do your Kegel exercises, and then stick to it. For example, you could do them first thing in the morning, during your lunch break, and before bedtime.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a reminder.<\/b><span style=\"font-weight: 400;\"> Place a note in your purse or wallet, or set an alarm on your phone to remind you to do your Kegel exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep track of your progress<\/b><span style=\"font-weight: 400;\">. Use a notebook or computer to track how often you&#8217;re doing the exercises and how long you can hold the contraction. This will help you stay motivated as you see your progress over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try holding the contraction for shorter periods of time at first.<\/b><span style=\"font-weight: 400;\"> As you get better at the exercises, you can gradually increase the amount of time you hold the contraction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Talk to your doctor.<\/b><span style=\"font-weight: 400;\"> If you&#8217;re having trouble doing the exercises or you&#8217;re not seeing any results after several weeks, talk to your doctor. He or she can give you some tips on how to do the exercises correctly and may be able to refer you to a physical therapist who can help you with the exercises.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kegel exercises are a great way to strengthen the pelvic floor muscles. These muscles support the bladder and help control urination. They also play a role in sexual function. Kegel exercises can be done anytime, anywhere, and don&#8217;t require any special equipment. Be sure to practice them regularly to see results.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1467&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kegel\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>When you think of strengthening muscles, you probably think of lifting weights at the gym. After all, your biceps, quads and glutes are some of the most visible\u2014and therefore, coveted\u2014muscles in your body. But there\u2019s another group of muscles that are just as important, albeit much less talked about: your pelvic floor muscles. These muscles [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47581,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122],"class_list":["post-47580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kegel Exercises: Why And How To Do Them - BetterMe<\/title>\n<meta name=\"description\" content=\"You&#039;ve heard a lot about \u2605 KEGEL EXERCISES \u27a4 - are they worth the hype? Here&#039;s everything you need to know about these exercises that target the pelvic floor muscles.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kegel Exercises: Why And How To Do Them\" \/>\n<meta property=\"og:description\" content=\"You&#039;ve heard a lot about \u2605 KEGEL EXERCISES \u27a4 - are they worth the hype? Here&#039;s everything you need to know about these exercises that target the pelvic floor muscles.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/kegel-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1323042527-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"Kegel Exercises: Why And How To Do Them\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/\"},\"wordCount\":2388,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1323042527-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When you think of strengthening muscles, you probably think of lifting weights at the gym. After all, your biceps, quads and glutes are some of the most visible\u2014and therefore, coveted\u2014muscles in your body. <\/span><span style=\\\"font-weight: 400;\\\">But there\u2019s another group of muscles that are just as important, albeit much less talked about: your pelvic floor muscles. <\/span><span style=\\\"font-weight: 400;\\\">These muscles support your bladder and bowel, and can help prevent urinary incontinence, fecal incontinence and even manage orgasms. In short, strong pelvic floor muscles are essential for a healthy and enjoyable life. <\/span><span style=\\\"font-weight: 400;\\\">Kegel exercises are the most effective way to strengthen your pelvic floor muscles. These exercises were named after Dr. Arnold Kegel, who developed them in the 1940s, they can be done anytime, anywhere\u2014and no one will even know you\u2019re doing them. <\/span><span style=\\\"font-weight: 400;\\\">Here\u2019s everything you need to know about Kegel exercises: why you should be doing them, how to do them properly and some guidelines for getting the most out of your workouts.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Kegel Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Arnold Henry Kegel was an American gynecologist who noted the importance of <a href=\\\"https:\/\/betterme.world\/articles\/reverse-kegels\/\\\">pelvic floor<\/a> muscle exercises for women during his work in the 1940s. He designed the perineometer\u2014 a device used to measure the tension of pelvic floor muscles\u2014and popularized the exercises that bear his name (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555898\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Kegel exercises are simple clench-and-release <a href=\\\"https:\/\/betterme.world\/articles\/flat-stomach-30-day-ab-challenge\/\\\">exercises<\/a> that can be done anywhere, at a ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/\",\"name\":\"Kegel Exercises: Why And How To Do Them - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/kegel-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1323042527-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"You've heard a lot about \u2605 KEGEL EXERCISES \u27a4 - are they worth the hype? 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After all, your biceps, quads and glutes are some of the most visible\u2014and therefore, coveted\u2014muscles in your body. <\/span><span style=\"font-weight: 400;\">But there\u2019s another group of muscles that are just as important, albeit much less talked about: your pelvic floor muscles. <\/span><span style=\"font-weight: 400;\">These muscles support your bladder and bowel, and can help prevent urinary incontinence, fecal incontinence and even manage orgasms. In short, strong pelvic floor muscles are essential for a healthy and enjoyable life. <\/span><span style=\"font-weight: 400;\">Kegel exercises are the most effective way to strengthen your pelvic floor muscles. These exercises were named after Dr. Arnold Kegel, who developed them in the 1940s, they can be done anytime, anywhere\u2014and no one will even know you\u2019re doing them. <\/span><span style=\"font-weight: 400;\">Here\u2019s everything you need to know about Kegel exercises: why you should be doing them, how to do them properly and some guidelines for getting the most out of your workouts.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Kegel Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Arnold Henry Kegel was an American gynecologist who noted the importance of <a href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\">pelvic floor<\/a> muscle exercises for women during his work in the 1940s. 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