Definition

Kegel exercises are pelvic floor muscle training exercises that involve contracting and relaxing the muscles that control urination. Named after Dr. Arnold Kegel, these exercises strengthen the pelvic floor to prevent or treat incontinence, prolapse, and sexual dysfunction. Proper technique involves isolating the correct muscles without engaging the abdomen, buttocks, or thighs.

Why It Matters

Kegel exercises are a simple, effective intervention for pelvic floor weakness—improving bladder control, preventing prolapse, enhancing sexual function, and supporting pelvic health throughout life. However, they're not appropriate for everyone. People with overly tight pelvic floors need relaxation techniques, not strengthening, making proper assessment essential.

Related Conditions

Incontinence Pelvic Pain Sexual Dysfunction Postpartum Recovery Prolapse

Related Modalities

Pelvic Floor Therapy Lifestyle Medicine

Frequently Asked Questions

During urination, try to stop the flow midstream—that's the muscle you're targeting (but don't make this a regular practice). During Kegels, you should feel a lift and squeeze internally without tensing your abdomen, buttocks, or thighs. A pelvic floor physical therapist can confirm proper technique.

A typical protocol is 10 repetitions, 3 times daily, holding each contraction for 5–10 seconds with equal relaxation time between contractions. However, frequency and intensity should be personalized based on your specific needs and determined with a pelvic floor specialist.