How many times a day should you do pelvic floor exercises?
Pelvic floor exercises, also known as Kegels, are beneficial for both men and women in strengthening the muscles that support the bladder, bowel, and uterus. The ideal frequency and duration of performing these exercises may vary depending on an individual's age, medical history, and current fitness level.
According to the provided search results, it is recommended to perform 2-3 sets of Kegel exercises with 8-15 repetitions per set, 4-5 times per week for strengthening the pelvic floor muscles [1]. It is also suggested to continue performing these exercises several times a day for three months for full strength, and then maintaining them with a weekly maintenance routine [2].
When starting, it is recommended to perform 10-15 repetitions of squeezing the muscles without holding the breath, tightening the stomach, bottom, or thigh muscles. As one gets used to these exercises, holding each squeeze for a few seconds can be tried [3].
Additionally, it is suggested to hold each contraction for 3-10 seconds, relax the muscles back to the resting level, rest for up to 10 seconds until the muscles recover, and repeat 8-12 pelvic floor exercises in a row, up to 3 times per day for a total of 24-36 exercises/day [4].
Another recommended way to activate the pelvic floor muscles is to lie down with knees bent and feet flat on the floor, inhale and exhale gently, and draw in the lower abdominal muscles [5].
For optimal results, it is advised to do pelvic floor muscle exercises at least 3 times a day. However, the number of repetitions and sets can be increased gradually with time [6].
In summary, the ideal frequency and duration of pelvic floor exercises depend on an individual's medical history and current fitness level. However, most recommendations suggest performing 2-3 sets of 8-15 repetitions, 4-5 times per week, and continuing to maintain them with a weekly maintenance routine or multiple times a week with manual exercises [1, 2]. Performing 3 sets of 8-12 repetitions per day is also suggested [4]. It is recommended to start with 10-15 repetitions of squeezing the muscles, and holding each squeeze for a few seconds as one gets used to the exercise [3].
