Kegel exercises for women

We treat every type of cancer, including the most important one: yours. With cancer, where you get treated first matters. From diagnosis to treatment, our experts provide the care and support you need, when you need it. • • Adults • • • • • Children & Teens • • • • • Support, Services & Programs • • • • • • Cancer News & Discoveries • • • About Us Figure 1. Pelvic floor muscles and pelvic organs How Kegel Exercises Can Help You Kegel exercises can help you: • Manage or prevent incontinence. Incontinence is when your urine (pee) or stool (poop) leak and you cannot control it. • Support your pelvic organs. This helps decrease incontinence and pain. • Improve your pelvic floor muscle coordination. This helps your muscles become strong and flexible. This is helpful if you have pain during sexual intercourse, pelvic exams, or both. Kegel exercises can also improve your sexual health and pleasure by: • Improving blood circulation to your vagina and pelvic floor. • Making it easier for you to reach orgasm. • Increasing vaginal lubrication (wetness). Back to top How to Find Your Pelvic Floor Muscles It’s important to find your pelvic floor muscles when doing Kegel exercises to make sure you’re working out the right muscles. To feel your pelvic floor muscles, try: • Imagining you’re urinating (peeing). Tighten the muscles you would use to stop the stream of urine. Those are your pelvic floor muscles. • Do not stop your urine stream when you urinate. This can keep your bladder from ...

Your pelvic muscles are important for a number of daily activities. They help you remain continent, they support your internal organs, and they are engaged during sex Your pelvic muscles can be weakened for a number of reasons, including childbirth, chronic constipation, age, or surgery. As a result, you may notice problems like incontinence when you cough or laugh, or frequent urges to urinate. Pelvic floor exercises, Exercises to Help Strengthen Pelvic Muscles You can perform most Kegel exercises anywhere, but it’s important to perform them properly. Kegels are about squeezing your muscles, not pushing. Almost every Kegel exercise should feel like a clench, not like a bowel movement strain. Once you know how to squeeze your pelvic muscles, you can practice them whenever you think about it. Identifying Kegel Muscles Before you can train your pelvic muscles, you may need to identify them. Step 1: While sitting or lying down, imagine the sensation of urinating. Step 2: Imagine the sensation of stopping your urine stream. Step 3: Pay attention to the muscles that tense when you do this: they are your pelvic muscles that should be targeted during Kegel exercises. Do not actually stop your urine stream as pelvic floor practice. This can lead to Sitting Fast-Twitch Exercise Your muscles have two important types of tissue: Step 1: While sitting in a chair, focus on your pelvic floor muscles. Step 2: Clench your pelvic floor muscles like you’re attempting to squeeze something. St...

This article was medically reviewed by There are wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 27 testimonials and 91% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 4,252,995 times. Find your pelvic muscles by stopping the flow of your urine mid-stream. Before you do your Kegel exercises, it's important to find your pelvic muscles. These are the muscles that form the floor of your pelvic floor. The most common way to find them is to try to stop the flow of your urine midstream. This tightening is the basic move of a Kegel. X Allison Romero, PT, DPT Pelvic Health Specialist Expert Interview. 2 December 2020. Let those muscles go and resume the flow of urine and you'll have a better sense of where those Kegels are. X MedlinePlus Collection of medical information sourced from the US National Library of Medicine Note: Don't stop urinating midstream as your regular Kegel exercise routine. Doing Kegels while urinating more than twice a month can actually have the opposite effect, weakening the muscle. It may also cause damage to your bladder and kidneys. X MedlinePlus Collection of medical information sourced from the US National Library of Medicine If you still have trouble finding your Kegels, place your finger in your vagina and squeeze your muscles. You should feel the muscles tightening and your pelvic floor move up. X Cleveland Clinic Educational webs...