How to Do Kegel Exercises: 3 Rules to Follow If You Want Results — Finding the Muscle, Timing, and Duration
At a glance Kegel exercises build strength and endurance in the pelvic floor muscles , which support the bladder, urethra, vagina, and rectum from below, by repeatedly squeezing and relaxing them. To get results, follow three rules: ① find the right muscle, ② relax for as long as you squeeze, ③ keep going for weeks at a time . If leaking urine or a feeling of vaginal looseness stays the same after months of exercise, or if you feel pain while exercising, see a doctor to check your condition. Kegels look easy when you first learn them, yet many people feel nothing has changed after several weeks. That is because learning the movement even slightly wrong can mean working the wrong muscles. This post explains which muscle to use, how many seconds and how many times to do it, and when you can expect to judge whether it is working. Which muscle do I squeeze during Kegel exercises? The pelvic floor muscles are invisible and rarely used on purpose in daily life, so if you start wit...