Kegel exercises train the pelvic floor muscles that support the bladder, uterus and bowel. They are a first-line approach for stress urinary incontinence, the leakage that happens with coughing, sneezing or lifting.
Quick Answer
To do a Kegel, tighten the muscles you would use to stop passing urine or gas, lift gently inward and upward, hold for a few seconds, then fully relax. Repeat in sets. Avoid squeezing the buttocks, thighs or abdomen, and do not practise while passing urine. Regular practice for weeks to months is usually needed.
Find the Right Muscles
- Imagine stopping the flow of urine or holding in gas
- You should feel a lift and squeeze inside, not in the buttocks
- Do not make a habit of stopping urine mid-stream, as it can interfere with emptying
Step by Step
Step 1: Get comfortable
Start lying down or sitting with knees apart.
Step 2: Breathe
Take a relaxed breath in.
Step 3: Squeeze and lift
As you breathe out, tighten and lift the pelvic floor.
Step 4: Hold
Hold for about three to five seconds, building up gradually.
Step 5: Release fully
Relax for the same length of time. Full relaxation is just as important.
Step 6: Repeat
A common routine is about ten repetitions, a few times a day, as advised by your clinician.
Common Mistakes
- Holding your breath
- Squeezing the buttocks or thighs
- Pushing down instead of lifting up
- Not relaxing between squeezes
- Doing too many, too soon
Who Should Get Guidance
If you cannot feel the muscles, have pain, or have tight pelvic muscles, a pelvic floor physiotherapist can guide you. Over-tight muscles need relaxation rather than strengthening.
Key Takeaways
- Identify the right muscles first.
- Lift, hold and fully release.
- Breathe and avoid using other muscles.
- Be consistent for weeks to months.
- Seek guidance if unsure.
Final Thoughts
Done correctly, Kegels can make a real difference. For a personalised assessment of leakage, you can consult Dr. Hiba Gul at MyLadyDoc in Bangalore.