Kegel exercises are exercises that are designed to strengthen the muscles of the pelvic floor. The pelvic floor muscles support the bladder, uterus (in women), and rectum, and they also play a role in sexual function. Kegel exercises are named after Dr. Arnold Kegel, who developed them in the 1940s.
To perform Kegel exercises, you should:
- Find the right muscles: To locate the pelvic floor muscles, try stopping the flow of urine mid-stream. The muscles you use to do this are the pelvic floor muscles.
- Contract and relax: Tighten and lift the pelvic floor muscles, holding the contraction for a few seconds and then relaxing.
- Repeat: Repeat the contraction and relaxation 10-15 times, working up to 3 sets per day.
Kegel exercises can be done at any time and in any position, and no one will be able to tell you are doing them. They are a simple and effective way to improve the strength and tone of the pelvic floor muscles.« Back to Glossary Index