How to do a proper kegel at home?
Kegel exercises are a great way to strengthen the pelvic floor muscles, which can help with issues such as urinary incontinence, pelvic organ prolapse, and sexual function. Here are some tips on how to do a proper kegel at home:
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Find the right muscles: Before starting kegel exercises, it's important to locate the correct muscles. The muscles used for kegels are the same ones that you use to stop the flow of urine midstream or to tighten your anus as if you're holding back gas. [3]
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Practice tightening and relaxing: Once you've located the correct muscles, practice tightening them and holding for a few seconds before relaxing. For beginners, start with squeezing the muscles for two to three seconds and then relaxing them for a few seconds. Over time, increase the hold time up to five seconds. [4]
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Focus on the pelvic floor muscles: To get the most out of kegel exercises, it's important to focus on tightening only the pelvic floor muscles and not the muscles in your abdomen, thighs, or buttocks. You can place a hand gently on your belly to detect any unwanted abdominal action. [2]
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Visualize and engage the muscles: Visualizing that you are sitting on a marble and lifting it by tightening your pelvic muscles can be a helpful cue to engage the right muscles. Another visualization is to imagine that you have a straw in your vagina and you're trying to pull fluid up through the straw. [6]
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Do the exercises regularly: To see the most benefit from kegel exercises, it's important to do them regularly. Try to aim for three sets of ten repetitions each day. As your pelvic floor muscles get stronger, you can slowly increase the intensity, duration, and frequency. [9]
By following these tips, you can do a proper kegel exercise at home and potentially improve your pelvic floor strength and overall health.
