How To Do Kegel Exercises
Remember to Squeeze and Lift...
If you're wondering how to Kegel correctly, you have come to the right place. Pelvic floor exercises should be an important part of both men and women's daily exercise routine. Pelvic exercises strengthen the core muscles that support your pelvic organs such as your bladder, bowel and uterus, and a strong and healthy pelvic floor means no leaks, less chance of prolapse and greater intimate sensation for both you and your partner.
Did you know?
Pelvic floor exercises aren't a new thing – they were developed in 1948 by Dr Arnold Kegel (hence 'Kegel exercises') who realised the importance of strong pelvic muscles to help with prolapse, help with natural childbirth and prevent incontinence.
So, how do you Kegel?
- Slow Kegel Exercises - Sit, stand or lie with your knees slightly apart. Slowly tighten your pelvic floor muscles starting with your anus (as if you are trying not to pass wind – the biggest part of your pelvic floor muscle is located here), then tighten around your vagina, squeeze both areas and lift (or 'suck-up' your muscles) as hard as you can. Hold for the count of five, then relax, repeat 5 times.
- Fast Kegel Exercises - As before (Anus/Vagina/Squeeze/Lift) but quickly for two seconds, then relax for two seconds. Repeat five times
- Try to vary your Kegel exercising by alternating between 5 slow kegel pull-ups and 5 fast Kegels. Ideally for five minutes.
- Ideally you should do your Kegels for about five minutes at least three times a day – if you have time try to do more. Preferably 6-10 times a day.
Tip: As your Kegel muscles become stronger increase the length of time you 'squeeze and lift' You should aim to hold each slow Kegel for a count of 10 (about 10 seconds).
Tip: Try to make sure you exercise your Kegel muscles only, not your bum, thighs or legs. You might find it difficult at first especially if you have weak Kegel muscles, but after a few weeks you will be amazed how you will be able to perfect the Kegel technique.
Tip: This Kegel exercise routine should take 8-20 weeks for most improvement to occur.
How effective is pelvic floor exercise?
When done correctly, pelvic floor exercise is a fantastic way to strengthen the pelvic floor to help prevent and treat incontinence, prolapse and lack of intimate sensation. Knowing how to do pelvic floor exercises correctly is quite difficult, and it's also difficult to know that you are contracting and relaxing the right muscles. Kegel8 have a great range of electronic pelvic toners, vaginal cones, weights and pelvic floor exercisers to help you get the best of out of your Kegel exercise.
Our bestselling Kegel8 electronic pelvic toners target the correct muscles and exercise them in a quick and effective way. When you exercise with a Kegel8 Ultra, you will target over 90% of your pelvic floor muscles, compared with 40% when you do normal pelvic floor exercise.