What are Kegel exercises and what are they for?

The pelvic floor is made up of a series of muscles and ligaments that close the abdominal cavity in its lower part. Its function is support the pelvic organs (bladder, urethra, uterus and rectum) and keep them in the proper position since their normal functioning depends on it.

Our pelvic floor is not a rigid structure but it adapts to our movements and postural changes, maintaining an adequate tension that supports the pelvic organs. If the pelvic floor is weakened, the organs and structures that it supports descend and its function is altered. This can cause problems such as urinary or intestinal incontinence, prolapse (falling of the intra-abdominal organs), back pain or sexual dysfunctions.

The pelvic floor weakens as we age, with weight gain, after gynecological surgeries in women or prostate in men. Also during pregnancy, especially in its last weeks, delivery and postpartum since they are Situations that involve a great effort for the female genital muscles, which may lose tone and elasticity.

There are several exercises that we can perform to keep our pelvic floor in an optimal state, such as belly dancing or hypopressive gymnastics. However,  the best known and recommended by health professionals are usually the famous Kegel exercises. 

What are Kegel exercises and what are they for?

Kegel exercises basically consist of contracting and relaxing the pelvic floor muscles. They are named after Arnold Kegel, a gynecologist who back in the 40s began recommending them to prevent urinary incontinence problems after childbirth. These exercises They are indicated for both sexes and, performed regularly and correctly, they manage to strengthen the pelvic muscles helping to control urine leakage and anal incontinence. In addition, these exercises improve the irrigation of the anal and rectal area, thus helping to keep hemorrhoids at bay. The increase in muscle tone also affects the vagina and the quality of sexual intercourse, making it easier for women to reach orgasm. In men they can help control premature ejaculation and are especially recommended after prostate surgeries.

With Kegel exercises we work the internal musculature so that its execution does not require a visible movement of the body and we can do them in any place and position (sitting, watching television, reading, working on the computer, driving…).

How to perform Kegel exercises correctly?

To perform them correctly you must have an empty bladder and breathe normally (you do not need to inhale with each contraction and exhale when you relax). The exercises consist of contracting the pelvic muscles, holding for about ten seconds and then relaxing for another ten. At the beginning you can start for less seconds and gradually increase until you reach ten seconds. It is important that you only work the pelvic muscles and that the belly, buttocks or legs do not contract.

If you are not sure which muscles to contract and relax there are some tricks to identify it.

First of all imagine that you are urinating and you want to stop the flow of urine, but remember that you should not perform the exercises while urinating Since doing it continuously could have negative effects on your pelvic floor and even damage your bladder or your kidneys. Also imagine that you have gas or the urge to defecate and you want to contain it. Now try to imagine that you contain urine and gas at the same time.

If you are still not sure you are doing them correctly, insert a clean finger into your vagina and try doing a Kegel. If you feel pressure around your finger, you are on the right track.

Kegel exercises are very effective if done consistently and correctly. Try to do a set of ten, three times a day. At first it may cost a little, but you can start with less exercises and gradually increase. What's more You can gradually incorporate them into your daily routine, since by not requiring visible movements you can do them almost in any place or situation. The really important thing is that you are constant with them.