In 1948, gynecologist Arnold Kegel, upset by the ineffectiveness of surgeries for treating urinary incontinence in women, first voiced the importance of non-surgical strengthening of the pelvic floor muscles in the history of modern medicine. The "Kegel muscles", as they are now often called, support the uterus, bladder, rectum, and small intestine — to put it mildly, an important part of anatomy.

The tone of the pelvic floor muscles reduces:

  • time (these muscles, like any others, weaken with age);
  • pregnancy and childbirth;
  • abdominal surgeries, including cesarean section;
  • obesity.

Kegel exercises will help in the following cases:

  • urinary incontinence during exertion (for example, during coughing, sneezing, running, and lifting weights);
  • urgency incontinence — when the desire to empty the bladder is so strong that you can't make it to the toilet in time (do not confuse with overflow incontinence, as exercises are powerless here);
  • weakening of the pelvic floor muscles after childbirth, which can lead, in addition to the above symptoms, to prolapse of one of the pelvic organs, for example, the uterus.

FAQ

How to feel the right muscles?

Try to stop the flow while urinating. If you succeeded, congratulations, you have found the Kegel muscles.

What if not?

Perhaps you just need to go to the toilet too much to hold back (if not, this is quite a worrying sign, hurry to a gynecologist). As an alternative, try inserting a clean finger into the vagina and squeezing it. If everything is okay, you will feel the pelvic floor lift.

And that's it?

Well, if that's not interesting to you, do a test drive with your loved one: during sex, try squeezing his penis inside you and ask if he feels that you are gripping him tighter.

Do I need to do exercises specifically while urinating?

No. On the contrary, it is contraindicated and may worsen symptoms or even cause pain.

How to prepare for the exercises?

Empty your bladder, and you can get started.

Are there other nuances?

You know how when bending the index finger, the others also bend slightly? Well, during Kegel exercises a similar thing happens: your glute muscles and abdominal muscles can automatically tense up. Try to control this moment. During pelvic floor muscle tension, the others should ideally be relaxed: this way, you will avoid overstrain and spasms.

How to train?

Take a comfortable position: sitting, lying down, or standing (but not while walking). Tense the right muscles as much as you can for 5 seconds, then relax. After a short pause, repeat. Do 10 such sets. Don’t forget to breathe; otherwise, you will tire faster and the benefits of the workout will decrease.

How much time and how often should you train?

Research shows that you can feel the first effect after 4–6 weeks of regular workouts two or more times a day. 

The million-dollar question: will my orgasm become stronger?

It is quite possible. Unfortunately, there are no studies confirming this without a shadow of a doubt (there is a problem with studying female orgasm in general), but many participants in surveys on the effectiveness of Kegel exercises claim that the duration and intensity of their orgasms have increased. It is easy to believe this, as training the pelvic floor muscles accelerates blood flow to the perineum, particularly during arousal. This will definitely not harm your orgasm. Plus, you will please your man with a tighter and firmer vagina. Win-win, as they say.

Little helpers

In addition to the “analog” way of developing Kegel muscles, you can include special weighted balls in your training that will make the exercises more challenging and effective. There is a wide selection, here are some examples: