General Practice 2022

How to do Kegel exercises correctly: in 6 steps

Table of contents:

How to do Kegel exercises correctly: in 6 steps
How to do Kegel exercises correctly: in 6 steps

Kegel exercises, or simply "kegels", are a specific type of exercises that help strengthen the muscles of the pelvic region, being very important to combat urinary incontinence, in addition to increasing blood circulation in the area..

To have results, Kegel exercises need to be performed daily, at least 3 times a day, and it is important to know how to identify the pubococcygeus muscle, which needs to be activated for the strengthening of the region to happen effectively.

While they can be easily performed at home (or anywhere else), exercises often need to be trained with the help of a he althcare professional first. Thus, the ideal is to consult the gynecologist, who will be able to give the necessary indications.

Kegel exercises with gym ball

Kegel exercises with gym ball

6 steps to do it correctly

To do Kegel exercises, follow these steps:

  1. Empty the bladder;
  2. Identify the pubococcygeus muscle, which can be done when interrupting the pee stream, for example;
  3. Tighten the pubococcygeus muscle again after urinating to make sure you know how to contract the muscle correctly;
  4. Perform 10 consecutive contractions of the muscle, avoiding activating another muscle;
  5. Relax for a while;
  6. Resume the exercise, doing at least 10 sets of 10 contractions every day.

Kegel exercises can be performed in any position, whether sitting, lying or standing, and can even be performed with the help of pilates balls to increase resistance.However, it is easier to start lying down with your legs bent. See the explanation of these exercises in the following video:

What are Kegel exercises for

Kegel exercises serve to combat involuntary loss of urine, both in men and women, because they tone and strengthen the muscle called Pubococcygeus, located in the pelvic floor. In addition, Kegel exercises help to improve pleasure in intimate contact, as they increase blood circulation in the region.

In women, these exercises combat vaginismus, which occurs when a woman involuntarily contracts the muscles in her vagina, preventing penetration. While in men, Kegel exercises are also used to combat premature ejaculation and to treat erectile dysfunction.

Kegel exercises are also useful in pregnancy, as in addition to controlling urine and improving intimate contact, it also helps in training for normal delivery, reducing pain and labor time.Also understand the benefits of Kegel exercises during pregnancy.

Popular topic