Understanding the Pelvic Floor Muscles and their Functions

 How to do Kegel exercises?

Although Kegel exercises are a simple exercise that can be done anywhere, it is very important to find the correct muscles. Research has shown that one-third or more of women and men who do Kegel exercises actually work the wrong muscles (such as abdominal, hip, or inner thigh muscles). Those who work these muscles won't see the benefits of Kegel exercises.


If you have not tried Kegel exercises before, the first thing to do is to find out which muscles you need to train. The easiest way to do this is to sit on the toilet to empty your bladder and try to stop the flow of urine. Stop and start the flow of urine while paying attention to which muscles you are using. You should not do this exercise more than once a week, as frequently stopping and starting urine flow can cause some problems in the urinary tract.

To try Kegel exercises in a place other than the bathroom, first relax your thigh muscles, buttocks, and abdomen. In the beginning, you can lie down to find the correct muscles. Another technique that can help you do Kegel exercises is to imagine sitting on a marble or ball and lifting it up and inward with your pelvic muscles. Contract these muscles for three seconds at first, then relax while counting to three.

If you don't feel a significant "tightening and lifting" sensation in your pelvic floor muscles, or if you can't slow down your urine flow, your gynecologist can help you with this. Women with very weak pelvic floor muscles can benefit from pelvic floor muscle training.


How many times and how often should Kegel exercises be done?

Once you're sure you're working the correct muscles, you can move on to doing more repetitions. 

Squeeze the muscles around the anal canal to prevent gas from escaping, and use those muscles to tighten and pull up your vaginal muscles towards your body. 

You should feel a lifting sensation every time you contract your pelvic floor muscles. Your goal should be to try to contract your pelvic floor muscles for 8 seconds, even if you find it challenging at first. 

Wait for another 8 seconds before starting the next repetition. If you can't hold your pelvic floor muscles for 8 seconds, hold them for as long as you can and take note of how long you were able to hold them for. This time should improve over time. 

Repeat this "squeeze and lift" process for 8 to 12 repetitions. Try to do three sets with rests in between (8 seconds, 8 reps, 3 sets). Do these exercises every day while lying down, sitting, or standing.

When doing Kegel exercises, keep the following in mind:

• Keep breathing. 
• Only squeeze and lift. 
• Don't squeeze your buttocks. 
• Keep your thighs relaxed. 
• Remember that quality is more important than quantity. (As with any muscle exercise, quality is more important than quantity when it comes to pelvic floor muscle exercises. In other words, a few well-executed contractions are more effective than many poorly executed ones.)

When should you seek professional help?

 If you're unsure whether you're doing the contractions correctly or if you don't see any improvement in symptoms after three months, seek help from your doctor or physiotherapist. Obstetricians/gynecologists specialize in women's health and pelvic floor muscle exercises. They can assess your pelvic floor function and tailor an exercise program to meet your specific needs.

Important reminders about Kegel exercises 

• You can do Kegel exercises while urinating just to locate the muscles. Doing this exercise repeatedly during urination can cause incomplete emptying of the bladder, which may increase the risk of urinary tract infections. 

• Despite the simplicity of Kegel exercises, it's easy to forget to do them daily. Setting an alarm and designating a specific time for Kegel exercises can help ensure you don't forget. 

• Don't contract other muscles while doing Kegel exercises.Focus only on your pelvic floor muscles. You'll find that this exercise becomes much easier with practice. As it becomes easier, you can increase the number of repetitions and the duration of the contractions.