What are the Benefits of Kegel Exercises?

As many of us are working from home, perhaps one of the best exercises we can do while sitting all day is Kegels! It's the perfect opportunity to start a new and simple workout routine for our pelvic floor muscles! They are easy to do, you can do them while working in either a sitting or standing position, and they don’t require much thought... Meaning we can do them while multitasking! In fact, we are doing them right now as we write this blog…

All jokes aside, Kegel exercises are powerful at keeping our pelvic floor muscles working properly, which may help us with everything from urine leaks to enjoying better sex.

What are the benefits?

In the article Women who can benefit from Kegel exercises, four specific groups of women are highlighted to benefit most from Kegel exercises:

• Women who have urinary incontinence
• Pregnant women and new moms
• Women who want to prevent prolapsed uterus
• Women who frequently do heavy lifting

Still, it is pointed out that all women can benefit from the exercises! Kegel exercises target the entire pelvic floor that consists of the vagina, uterus, bladder, and rectum. The exercises strengthen the ability to control the functions of all of these organs. In We Tracked Our Kegels for 3 Days- & Here’s What you Should Know  they further explain that Kegel exercises can “help to control any urinary incontinence, pelvic floor pain symptoms, as well as constipation, diarrhea, and rectal discomfort. Likewise, kegels can aid pelvic spasms and painful sex.”

How do we do them?

The easiest way to do a kegel is imagine that we are holding our urine. Squeeze our muscles in our pelvic floor for several seconds at a time, holding that position, and releasing. It is recommended that we start by holding 1-2 seconds at a time and then building up the “squeeze and hold” for up to 10 seconds. Repeat a minimum of 10 times in a row or in a set.  

For more detailed information on how to do Kegels visit:  Women who can benefit from Kegel exercises

When and how often should I do them?

There is really no maximum limit to how often we can practice Kegels in one particular day.  However, it is recommended that we repeat the squeeze and release pattern at least 10 times in a row.  Whenever you choose to do it, or however long you choose to repeat it, make it a consistent practice in order to build the important muscles of your pelvic floor.

Why during or after pregnancy?

During pregnancy, all of the muscles of the pelvic floor weaken as they have to stretch and accommodate the fetus. While pregnant, we can actually assist the weakening muscles by practicing Kegel exercises regularly. This may help make labor and delivery easier.

After pregnancy, it is important for many women to strengthen their pelvic muscles back to their ‘original form’. By doing regular practice of Kegel exercises, the pelvic floor will not only strengthen back to pre-pregnancy strength, but with regular practice, can be stronger than ever before!

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