What Are Kegel Exercises?

Check out this answer from Consensus:

Kegel exercises are a simple yet effective way to strengthen the pelvic floor muscles, offering numerous health benefits, particularly for urinary and fecal incontinence, and sexual health. They are a non-invasive, cost-effective treatment option that can be easily incorporated into daily routines. Regular practice of Kegel exercises can lead to significant improvements in quality of life for individuals experiencing pelvic floor dysfunction.

Kegel exercises, also known as pelvic floor muscle exercises, are a non-invasive method designed to strengthen the pelvic floor muscles. These exercises are named after Dr. Arnold Kegel, who first described them in the 1940s. They are commonly recommended for both men and women to address various health issues related to pelvic floor dysfunction.

Benefits of Kegel Exercises

Kegel exercises are beneficial for a range of conditions, particularly those involving pelvic floor weakness. They are widely used to prevent and treat urinary incontinence, fecal incontinence, and improve sexual function.

1. Urinary Incontinence: Kegel exercises are effective in managing stress urinary incontinence (SUI) by strengthening the pelvic floor muscles, which support the bladder and urethra. Studies have shown that Kegel exercises can significantly reduce the frequency of incontinence episodes and improve the quality of life for individuals with SUI5 8. 
2. Fecal Incontinence: These exercises are also beneficial for fecal incontinence, as they help improve the control over bowel movements. Research indicates that Kegel exercises, when combined with other treatments like biofeedback, can enhance anorectal physiology and reduce the severity of fecal incontinence1. 
3. Sexual Function: For postmenopausal women, Kegel exercises have been shown to improve sexual function, particularly in areas such as arousal, orgasm, and satisfaction. This improvement is attributed to the enhanced strength and endurance of the pelvic floor muscles4. 
4. Prevention of Urinary Tract Infections: Regular performance of Kegel exercises can also help in reducing the recurrence of lower urinary tract infections by ensuring better bladder emptying and reducing residual urine, which can be a breeding ground for bacteria10. 

How to Perform Kegel Exercises

Performing Kegel exercises involves the contraction and relaxation of the pelvic floor muscles. Here is a simple guide on how to perform them:

1. Identify the Right Muscles: The first step is to locate the pelvic floor muscles. This can be done by trying to stop the flow of urine midstream. The muscles used to do this are the pelvic floor muscles. 
2. Exercise Routine: Once the muscles are identified, contract them for about 5 seconds, then relax for another 5 seconds. Repeat this cycle 10-15 times per session, and aim for at least three sessions per day. 
3. Consistency is Key: For optimal results, it is important to perform Kegel exercises regularly. They can be done discreetly at any time, whether sitting, standing, or lying down.