Why Kegel Exercises Matter for Women's Health and How to Do Them Properly

Kegel exercises are simple yet powerful pelvic floor exercises designed to strengthen the muscles that support the bladder, uterus and bowel. Although often overlooked, these muscles play a crucial role in a woman’s overall health, comfort and confidence.

Practised correctly and consistently, Kegel exercises can improve bladder control, enhance sexual health and support recovery after childbirth.

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The pelvic floor muscles form a hammock-like structure at the base of the pelvis. They support vital organs such as the bladder, womb and rectum, and help control urination, bowel movements and vaginal tightness.

Weak pelvic floor muscles can result from pregnancy, childbirth, ageing, hormonal changes, obesity or frequent heavy lifting. When these muscles weaken, women may experience urine leakage, reduced sexual sensation or a feeling of heaviness in the pelvic area.

Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles to strengthen them. They are discreet, require no equipment and can be done almost anywhere while sitting, standing or lying down.

Because the movements are internal, many women are unsure whether they are doing them correctly. However, with proper guidance and practice, Kegels can easily become part of a daily routine.

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Before starting Kegel exercises, it is important to locate the correct muscles. One common method is to imagine stopping the flow of urine mid-stream. The muscles used to do this are the pelvic floor muscles.

This method should only be used to identify the muscles and not as a regular exercise, as frequently stopping urine flow can cause bladder problems. Once identified, the exercises should be done with an empty bladder.

To begin, tighten your pelvic floor muscles and hold the contraction for about five seconds, then relax for five seconds. As your muscles become stronger, aim to hold the contraction for ten seconds, followed by ten seconds of relaxation.

It is important to breathe normally during the exercise and avoid tightening your abdomen, thighs or buttocks. The focus should remain solely on the pelvic floor muscles. Repeating this exercise ten times per session, three times a day, is generally recommended.

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One of the most significant benefits of Kegel exercises is improved bladder control, helping to reduce urine leakage when coughing, laughing or exercising.

They are also beneficial during pregnancy and after childbirth, as they support pelvic recovery and reduce the risk of prolapse.

Additionally, stronger pelvic floor muscles can enhance sexual satisfaction by improving vaginal tone and increasing sensation. It also increases vaginal lubrication (wetness).

Kegel exercises reduces pelvic pain during sex.

For post-menopausal women, Kegels can help counteract muscle weakening associated with hormonal changes.

Results from Kegel exercises are not immediate and require consistency. Most women begin to notice improvements within a few weeks, while significant changes may take up to three months.

Like any form of exercise, commitment is key. Incorporating Kegels into daily activities such as while brushing your teeth or commuting can help maintain regular practice.

If you are unsure whether you are performing Kegel exercises correctly or do not notice improvement after several months, it may be helpful to consult a healthcare professional or physiotherapist specialising in pelvic floor health.

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Professional guidance ensures the exercises are done correctly and tailored to individual needs, especially for women experiencing severe symptoms

Kegel exercises are a simple, effective and accessible way for females to strengthen their pelvic floor muscles and improve overall well-being.

With regular practice and correct technique, these exercises can support bladder control, enhance sexual health and promote long-term pelvic strength. Making Kegels a daily habit is a small step that can lead to significant health benefits over time.