What Is Kegel Exercise and How Is It Done?

Kegel exercise is a pelvic floor exercise performed to strengthen the pelvic floor muscles and particularly helps prevent urinary incontinence.

What Is the Pelvic Floor?

The pelvic floor is a structure consisting of muscles, tissues, and ligaments located at the bottom of the lower abdominal cavity. The pelvic floor supports the urinary, digestive, and reproductive systems. Within the pelvic floor there are the bladder (urinary bladder), rectum (end of the large intestine), urethra (urinary tract), pelvic vessels, pelvic nerves, and in women the uterus (womb), ovaries, vagina, cervix, and in men the prostate gland, ejaculatory ducts, and seminal vesicles. The pelvic floor muscles in this region contribute to controlling urination and defecation, regulating intra-abdominal pressure, supporting pelvic organs, and performing sexual functions.

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What Is Kegel Exercise?

Kegel exercise is a pelvic floor exercise that is performed by consciously contracting and relaxing the pelvic floor muscles (the muscles used when holding urine or preventing gas from escaping). The purpose of Kegel exercise is to strengthen the pelvic floor muscles and it can be performed by both women and men. Kegel exercise was described by gynecologist Arnold Kegel in the 1940s and is therefore named after him.

How Is Kegel Exercise Done?

Kegel exercise is performed by contracting the pelvic floor muscles, holding them firmly, and then relaxing them. Kegel exercise can be done as follows:

• First, the pelvic floor muscles must be found. To do this, you can pretend to stop the flow of urine in the toilet, or you can act as if you are trying to prevent gas from escaping. The pelvic floor muscles can also be found while urinating or holding gas. If they cannot be found this way, in women the muscles around the vagina can be felt by inserting a finger into the vagina and contracting, and in men the contraction can be felt by inserting a finger into the anal region.
• An exercise position should be determined. At first, it is easier to do Kegel exercises while lying on your back; after getting used to it, they can also be done while sitting or standing.
• You should contract and release at specific intervals. The pelvic floor muscles should be gently contracted, held for about 3 to 5 seconds, and slowly relaxed. Over time, the contraction and holding time can be increased to 10 seconds. The contraction time and relaxation time should be equal; for example, if contracted for 5 seconds, they should be relaxed for 5 seconds.
• The number of sets should be determined and repeated. Kegel exercise can be started with 10 sets (10 repetitions) and the number of repetitions can be regularly increased. 10 repetitions each morning and evening can be done. As you get used to the exercise, it can be done 3 times a day with 10 sets each (a total of 30 times per day).
• Make sure the correct muscles are being worked. The abdominal, hip, leg, back, or buttock muscles should not be worked; only the pelvic floor muscles should be worked. Do not hold your breath; breathe normally.

How Is Kegel Exercise Done for Men?

Kegel exercise for men is no different from that for women, and the aim is to perform the exercise in a manner appropriate for male anatomy. Kegel exercise for men can be done as follows:

• If the muscles cannot be found by pretending to hold gas or urine, the pelvic floor muscles can be found by checking inside the anus with a finger to feel the contraction.
• The pelvic floor muscles should be gently contracted, held for 5 seconds, and relaxed for 5 seconds. At an advanced level, the contraction and release time can be increased to 10 seconds.
• Start with 10 repetitions and, as you get used to it, it can be done as 3 sets of 10 repetitions per day.
• Do not squeeze the abdominal, hip, or leg muscles; only the pelvic floor muscles should be worked.

What Are the Benefits of Kegel Exercise?

The most well-known benefit of Kegel exercise is that it helps prevent urinary incontinence. The benefits of Kegel exercise are as follows:

• Reduces or prevents urinary incontinence.
• Prevents fecal and gas incontinence.
• Helps prevent pelvic organ prolapse (uterine prolapse, bladder prolapse, etc. in women).
• Provides urinary control and can reduce the feeling of frequent urination.
• Can increase sexual satisfaction and improve orgasm quality.
• Can reduce erectile problems in men and make achieving erections easier.
• Can reduce urinary incontinence problems that develop after prostate surgery and shorten recovery time after the procedure.
• Can help reduce the excessive increase in intra-abdominal pressure resulting from lifting weights, coughing, or sneezing.

What Should Be Considered When Doing Kegel Exercise?

The key points to consider when doing Kegel exercise are as follows:

• The correct muscles should be worked. The buttock, leg, abdominal, or hip muscles should not be contracted.
• Do not hold your breath; continue to breathe regularly.
• If pain or discomfort is felt, it is probably being done incorrectly and should be stopped.
• It should not be done too frequently or taken to extremes.
• It should be done regularly; doing it irregularly may not help strengthen the muscles.
• Different positions should be tried at an advanced level. It can be done lying on your back at the beginning, and later repeated while standing or sitting.
• The contraction and relaxation time should be the same. Contract for 5 seconds and hold for 5 seconds, or if contracting for 10 seconds, relax for 10 seconds.
• Do not stop the flow of urine. At first, while trying to find the correct muscles, contracting and relaxing during urination can be done, but the exercise should not always be performed during urination as it can negatively affect the bladder.
• Patience is required for results; it can take months for muscles to strengthen.
• It should not be done during pelvic pain, infection, or recovery periods following surgery.

Frequently Asked Questions About Kegel Exercise

What Happens If Kegel Exercise Is Done Too Much?

Doing too many Kegel exercises can cause the following problems:

• Muscle fatigue
• Muscle imbalance
• Pelvic muscle hypertonicity (excessive contraction)
• Pain and pressure in the pelvic area
• Difficulty urinating
• Postural disturbance

How Do I Know I Am Doing Kegel Exercise Correctly?

To understand whether Kegel exercise is being done correctly, the following points should be noted:

• Only the pelvic floor muscles should be worked
• It should not cause pain
• The sensation of contraction and relaxation should be equal
• The count should be gradually increased
• The working of the muscles in the pelvic area should be felt over time
• Improvement in urinary and fecal control should be noticed

Can Kegel Exercise Be Done While Lying Down?

Kegel exercise should be done lying down for beginners; as the muscles strengthen over time, it should gradually be started while sitting or standing.

How Many Days Does It Take for Kegel Exercise to Show Its Effect?

The first effects of Kegel exercise can be seen within 2-3 months, but this time may vary depending on exercise success and the number of repetitions.

What Are the Signs of Pelvic Muscle Weakness?

The signs of pelvic muscle weakness are as follows:

• Urinary incontinence or inability to hold urine
• Fecal incontinence and gas leakage
• Pelvic pressure sensation (feeling of heaviness in the lower abdominal area)
• Numbness during sexual intercourse
• Recurring urinary tract infections
• Pain in the lower back or groin area

Does Kegel Exercise Help with Erectile Function?

Kegel exercise can improve erectile function in men and help reduce erectile problems. Some of the muscle groups at the base of the penis are included in the pelvic floor muscles, and contraction of these muscles can limit venous return to the penis and help keep blood inside, thereby reducing erectile dysfunction.

What Is the Pelvic Region in Men?

The male pelvic region is the region located within the boundaries of the hip bones, sacrum, and pelvis.