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What Are Kegel Exercises?

  • Writer: Dennis Romatz
    Dennis Romatz
  • Mar 6
  • 3 min read

Updated: Mar 12

Kegel exercises are pelvic floor exercises designed to strengthen the muscles that support the bladder, intestines, and reproductive organs. They help with urinary control, sexual performance, and core stability, making them beneficial for both men and women.

Whether you’re looking to improve bladder control, enhance sexual performance, or prevent pelvic floor disorders, Kegels are a simple yet effective way to strengthen these vital muscles.



What Are Kegel Exercises?

Kegel exercises involve contracting and relaxing the pelvic floor muscles—the same muscles used to stop the flow of urine midstream. Strengthening these muscles improves bladder control, sexual function, and core support.

Developed by Dr. Arnold Kegel in the 1940s, these exercises are commonly recommended for postpartum recovery, prostate health, and pelvic floor dysfunction.



Benefits of Kegel Exercises

1. Improves Bladder & Bowel Control

  • Helps prevent urinary incontinence in both men and women.

  • Strengthens muscles that control urine and bowel movements.

  • Beneficial for post-pregnancy recovery and aging adults.

2. Enhances Sexual Performance

  • Strengthening the pelvic floor can lead to stronger orgasms.

  • In men, Kegels help with erectile function and control.

  • In women, Kegels improve vaginal muscle tone and sensation.

3. Supports Pregnancy & Postpartum Recovery

  • Helps the pelvic muscles handle the weight of pregnancy.

  • Assists with faster recovery after childbirth.

  • Reduces the risk of pelvic organ prolapse.

4. Helps with Prostate Health in Men

  • Strengthens muscles after prostate surgery or treatment.

  • Helps with post-surgical incontinence and recovery.

5. Improves Core Strength & Stability

  • Works with deep abdominal and lower back muscles for better posture.

  • Reduces the risk of lower back pain and pelvic misalignment.



How to Do Kegel Exercises Correctly

Step 1: Identify the Right Muscles

To locate your pelvic floor muscles, try stopping your urine midstream. The muscles used to do this are the ones you’ll engage in Kegel exercises.

Note: Don’t make a habit of stopping urine midstream, as it can lead to incomplete bladder emptying.

Step 2: Contract and Hold

  1. Tighten the pelvic floor muscles.

  2. Hold the contraction for 3-5 seconds.

  3. Relax the muscles for 3-5 seconds.

  4. Repeat 10-15 times per session, 2-3 times per day.

Step 3: Increase Intensity Over Time

  • Gradually increase the hold time to 8-10 seconds.

  • Perform Kegels while sitting, standing, or lying down.

  • Avoid engaging your glutes, thighs, or abs—only the pelvic muscles should work.



Common Mistakes to Avoid

  • Holding your breath – Breathe normally during each contraction.

  • Engaging the wrong muscles – Avoid squeezing your thighs or glutes.

  • Overdoing it – Too many Kegels can cause muscle fatigue or tension.



How Long Until You See Results?

  • Noticeable improvement in bladder control and pelvic strength: 4-6 weeks.

  • Enhanced sexual performance and stamina: 6-8 weeks.

  • Stronger core stability and muscle tone: 8-12 weeks.

Consistency is key—performing Kegels daily leads to the best results.



Final Thoughts

Kegel exercises are a simple, effective way to strengthen the pelvic floor muscles, improving bladder control, core strength, and sexual health. Whether you’re recovering from childbirth, looking to prevent incontinence, or want to improve sexual performance, adding Kegels to your daily routine is a smart investment in your overall health.


Want a Customized Fitness & Strength Training Plan?

If you’re looking to improve core strength, stamina, and full-body endurance, I offer:

  • Customized strength & pelvic floor training programs

  • Flexibility & core stability coaching

  • Science-backed workouts for better health & performance



About the Author

Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author in Bangkok. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.

 
 
 

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