Kegel exercises, also known as pelvic floor exercises, involve contracting and relaxing the muscles that form the floor of your pelvis. These muscles support various organs, including the bladder, bowel, and in women, the uterus and vagina. Correct execution is important for benefits like improved bladder control and pelvic support. Many individuals find it challenging to properly identify and engage these internal muscles, making it difficult to know if their efforts are effective. This guide clarifies the signs of correct Kegel execution.
Identifying the Pelvic Floor Muscles
Locating the pelvic floor muscles is the initial step. These muscles extend from the tailbone to the pubic bone, reaching out to the sitting bones. They form a sling-like structure that supports the pelvic organs.
One common method involves briefly attempting to stop urine flow mid-stream. This sensation of tightening and lifting is caused by the pelvic floor muscles. Use this technique only for identification, not as a regular exercise, to avoid bladder issues.
Another approach is to imagine preventing yourself from passing gas, which engages the same muscle group around the anus. For women, inserting a clean finger into the vagina and gently squeezing around it can help feel the muscles tighten and lift. Men can identify these muscles by feeling a pulling sensation of the anus or a slight upward movement of the penis when contracting.
Immediate Physical Signs of Correct Contraction
When performing a Kegel correctly, the sensation should involve an internal lifting and squeezing, rather than a general clenching of external muscles. You should feel a distinct upward and inward movement within the pelvic region. This action is often described as feeling like you are “picking something up” with your pelvic floor or “sucking a marble into your vagina.”
The tightening should primarily occur around the openings of the urethra, vagina (in women), and anus. For women, this can be felt as a gentle squeeze around a finger inserted into the vagina, or a subtle inward lift at the perineal body, the area between the vaginal and anal openings. In men, a correct contraction involves tightening as if to stop urine flow and a slight retraction or shortening of the penis inwards.
Throughout the exercise, the rest of the body, including the buttocks, thighs, and abdominal muscles, should remain relaxed. Breathing should continue normally, without holding your breath, to ensure isolation of the pelvic floor muscles.
Common Indicators of Incorrect Technique
Many individuals inadvertently engage the wrong muscle groups, diminishing effectiveness or causing unintended strain. A common error is contracting the gluteal (buttock) muscles, inner thighs, or abdominal muscles instead of the pelvic floor. If you feel your stomach muscles clenching or your butt cheeks lifting, you are not isolating the correct muscles. Engaging these larger muscle groups can create downward pressure on the pelvic floor, contrary to the desired upward lift and squeeze.
Another frequent mistake involves bearing down or pushing outwards, similar to having a bowel movement, rather than lifting inwards. This action can increase abdominal pressure and potentially strain the pelvic floor muscles, which is counterproductive to strengthening them. Holding your breath during the exercise is also a common error. Holding your breath disrupts the natural rhythm of breathing and pelvic floor coordination, making the exercise less effective and creating unnecessary internal pressure. If you experience pain in your stomach, lower back, or head after performing Kegels, it suggests you are likely engaging incorrect muscles or holding your breath.
Long-Term Signs of Successful Kegel Practice
Consistent and correct Kegel practice can lead to noticeable improvements in pelvic health over time. One of the most frequently observed long-term signs is a reduction in urinary incontinence, such as leaking urine when coughing, sneezing, or laughing. Individuals may also experience less urgency or frequency in needing to urinate. These improvements indicate stronger pelvic floor muscles that provide better bladder support and control.
Successful Kegel practice can also contribute to improved bowel control, reducing instances of fecal incontinence or accidental gas leakage. For women, a stronger pelvic floor can enhance pelvic organ support and sensation during sexual activity. Results typically become apparent within several weeks to a few months of regular, correct practice. Maintaining these benefits requires incorporating Kegel exercises into a lasting daily routine.