Kegels For Women: The Key To Stronger Pelvic Muscles

Kegels. You've probably heard of these pelvic floor exercises before. But do you really know what they are? Or how they can help improve your health?

Although Kegels have become a go-to exercise for plenty of women, there are a lot of misconceptions about them that need to be addressed. For example, some women may think that Kegels can fix everything or that 'more Kegels are always better'. But this simply isn't true.

In order to get the full benefit from Kegels, you'll need to learn how to perform them correctly and determine what works best for your body. It is important to visit a pelvic floor physiotherapist to get personalised advice. Plus, it's important to start them with realistic expectations in mind—while they're not a cure-all for pelvic floor issues, they can be a great help in certain situations.

So, if you're ready for stronger pelvic muscles, let's look into why Kegels are important, their advantages, and more.

Why Kegels Are Important For Your Health

Kegel exercises are an essential part of taking care of your pelvic floor health—especially during and after pregnancy and menopause. This is because Kegel exercises strengthen your pelvic floor muscles, which are responsible for supporting your bladder, bowel, and sexual organs.

When these muscles become weaker, it can lead to a range of issues like incontinence, pelvic organ prolapse, or even discomfort during sex. But, by exercising these muscles, you can improve your muscle tone and overall health.

It's important to note that while Kegel exercises are easy to do and incorporate into your daily routine, they should only ever be performed under the supervision of a medical health professional, such as your GP or pelvic floor physiotherapist.

Your medical team can also help come up with a plan that suits your needs and will target the specific problem you're facing. For example, if you want to use them during pregnancy, your physical therapist can advise you on how often to do these exercises, what type of Kegels you should be doing, and—most importantly—how to perform them as safely as possible.

The Benefits Of Kegel Exercises

Kegel exercises can be used to treat a range of pelvic floor issues or simply to support your pelvic health. But the most obvious benefits of these exercises generally include:

Better pelvic floor strength

Kegel exercises are ideal for strengthening your pelvic floor muscles. These muscles support your bladder, uterus, and rectum, which means you'll have better control and function of these organs. This is especially true for your bladder, which may need some extra support as you get older and your muscle tone naturally declines.

Preventing urinary incontinence

Perhaps one of the most significant advantages of Kegels is that they can help prevent urinary incontinence or improve your symptoms. Strengthening your pelvic floor muscles will lead to better bladder control and can also ease symptoms of stress incontinence. That means you're less likely to leak when you're coughing, laughing, sneezing, or performing certain exercises.

Supporting pregnancy and beyond

During pregnancy, Kegel exercises can act as a support system for your uterus. In turn, you're less likely to experience pelvic floor weakness during pregnancy and after your child is born.

Speaking of childbirth, practising Kegels consistently while pregnant can also prepare you for a smoother birth experience. And, in case your muscles are stretched or weakened during childbirth, Kegels can help during the post-partum recovery process.

Preventing pelvic organ prolapse

Kegel exercises are the best way to prevent (and manage) pelvic organ prolapse. By practising them, you can prevent your pelvic organs from shifting downwards, which reduces the risk of prolapse or can improve symptoms if you have already been diagnosed.

Types Of Kegel Exercises You Can Do

There are several different types of Kegel exercises you can do to strengthen your pelvic floor muscles. Your physical therapist should be able to guide you on which is best for you or if you will need to practice a variety of them as part of your routine.

Still, the most common Kegel exercises include:

1. Basic Kegels: This type of Kegel usually involves contracting and relaxing your pelvic floor muscles. You can start by tightening your muscles for 3 to 5 seconds before relaxing them for the same amount of time. Then, you can repeat this around 10 times to improve your basic muscle strength and control.

2. Quick flicks: Quick flicks are quick contractions and relaxations of your muscles. These specific exercises can improve your muscles' speed and how responsive they are. In turn, it makes them more effective when you need to manage the sudden urge to pee and prevent leaks.

3. Long holds: With long holds, you should tighten your muscles and hold the contraction for longer than usual (around 10 seconds instead of 5). Then, relax the muscles for another 10 seconds. The focus here is to build endurance in your pelvic floor muscles.

4. Elevator Kegels: Elevator Kegels are a little different since they involve contracting your muscles in different stages. You can imagine your muscles as a lift, where you will need to hold the muscles on each 'floor' and then release them as the 'lift' goes up and down.

Optimal Positions for Kegel Exercises

When considering the best position for performing Kegel exercises, it really depends on your comfort and fitness level. Here's a guide to help you decide:

1. Lying Down: If you're just starting or have weaker pelvic floor muscles, beginning these exercises while lying on your back can make it easier to isolate and engage the correct muscles. This position minimizes the effort against gravity, allowing you to focus on form.

2. Sitting: As you become more comfortable with Kegel exercises, try performing them while seated. This posture engages your core slightly more, adding an extra element to the exercise routine.

3. Standing: For those with stronger pelvic muscles, standing can offer the greatest challenge. It requires more control and strength, making it an excellent progression as your ability improves.

The key is to focus on correctly identifying and using your pelvic floor muscles, no matter which position you choose. Listen to your body and advance to more challenging positions as you gain strength and confidence.

The Correct Technique For Kegel Exercises

If you want to take advantage of all the benefits these exercises have to offer, then it's important to use the proper technique. It's also essential if you want to avoid potential issues like pelvic pain or bladder sensitivity.

Remember: You should always consult professional pelvic floor physiotherapists before starting these exercises. They will help guide you through the process of performing these Kegel exercises safely. Still, the basic steps typically include:

1. Identify your pelvic floor muscles

To start, you'll need to identify your pelvic floor muscles. This involves feeling exactly where they are so that you can get a feel for contracting and relaxing them.

One of the easiest ways to identify where these muscles are is to stop your urine stream the next time you're on the loo. The same muscles you engage to do this are those you'll be exercising when you perform Kegel exercises.

Part of doing these exercises correctly is making sure you're engaging the right muscles. Otherwise, you're unlikely to get the results you're after and won't see any improvement in your pelvic health.

2. Engage the correct muscles

When practising your Kegels, focus solely on engaging your pelvic floor muscles. You can think of it as gently drawing your muscles inward—almost like a subtle 'lift' sensation.

Additionally, it's common to want to squeeze your bum or stomach as you contract your pelvic floor. But you'll want to avoid using your buttock muscles (gluteal muscles), abdomen, or thighs to do this since it can impact how effective these exercises will be.

3. Perform Kegel exercises

Once you know where your pelvic floor muscles are and how to engage them, it's time to get to work.

All you need to do is squeeze your muscles and hold the contraction for around 5 seconds before allowing them to rest for the same amount of time. You should aim to do this around 10 times and repeat the exercise at least 2 to 3 times a day.

Of course, your physiotherapist may suggest following a different regimen using a variety of different Kegel exercises. Your plan will depend on why you're performing them (for example, to improve incontinence symptoms). This is why it's always best to consult your doctor or specialist to build a plan that will work best for your body.

Optimal Times for Kegel Exercises

Kegel exercises offer the flexibility to be performed almost anytime and anywhere, making it easy to incorporate them into your daily routine. Here’s how you can seamlessly fit them into your life:

• While Sitting: Perfect for when you're at your desk at work or dining. Since they're discreet, no one will notice you doing them.

• During Commutes: Ideal for when you're in the car, on a bus, or even cycling.

• At Home: So whether you're watching TV, reading a book, or preparing meals, this flexibility allows you to practice without interruption.

Tips for Consistency

The key to effective Kegel exercises is regular practice. Here are some tips:

1. Make It a Habit: Set reminders on your phone to prompt you throughout the day.

2. Pair With Routines: Link your exercises to daily habits like brushing your teeth or before sleeping.

3. Gradual Progression: Start with a few repetitions and gradually increase as the exercise becomes second nature.

By consistently incorporating Kegel exercises into your routine, you'll enhance your pelvic floor strength over time, without it feeling like an additional task. Remember, consistency is more crucial than timing, as regular practice yields the best results.

FAQs

Can Kegels help after childbirth?

Kegels are a great way to aid your recovery after childbirth. Not only will they strengthen your pelvic floor muscles (which may have been stretched or damaged during birth), but they also help to improve the muscles around your pelvis. This includes your uterus, which naturally shrinks back to its original size after birth. However, you can help this process if you perform Kegel exercises correctly.

How Long Until Kegel Exercises Show Results?

If you're wondering how soon you'll see benefits from doing Kegel exercises, the timeline typically ranges from 6 to 8 weeks with consistent practice.

What to Expect

• Initial Efforts: Start by performing Kegel exercises regularly. Commitment is key—aim for multiple sessions each day.

• Visible Benefits: Around the 6-week mark, many individuals begin to notice improvements. This is especially true if you're dealing with issues like urinary incontinence; you may observe a reduction in leakage.

Key Tips

• Consistency Matters: To maximize results, integrate these exercises into your daily routine.

• Patience Pays Off: Even if it seems like it's taking time, remember that gradual progress is a common pattern with muscle-strengthening exercises.

By sticking to a routine, you'll likely begin to experience the rewards of stronger pelvic muscles in a couple of months.

Does holding pee count as a Kegel?

No, holding your pee doesn't count as a Kegel. While you can use this technique to stop your urine midstream and identify your pelvic floor muscles, this is the only time you should hold your pee. You'll want to avoid doing this regularly since it can lead to bladder sensitivity and discomfort.

Final Thoughts

Kegel exercises have a range of benefits for women at any stage of life. Whether you're expecting your first baby or going through menopause, these exercises are fantastic for supporting your overall health.

Just remember to consult a pelvic floor specialist before you start your new exercise regime, since performing them correctly can help prevent overdoing them and make them more effective.