Doing Kegel exercises? Here’s how to tell if you’re doing them correctly
Kegels can strengthen your pelvic floor and prevent urine leaks, but they’re not for every woman. Here’s how to do them safely – and when to avoid them.
Kegel exercises can help strengthen the pelvic floor muscles and prevent urine leaks, but they are not suitable for everyone. Proper technique is essential to avoid straining or worsening already weakened muscles. To perform Kegel exercises correctly, follow these steps:
1. Sit upright or lie down with your legs apart, keeping your stomach, legs, and buttocks relaxed.
2. Contract your pelvic floor muscles by imagining stopping wind from escaping. Contract for a few seconds while breathing normally. The sensation should be a distinct pulling or lifting feeling around your rectum, similar to sitting on a small marble and lifting it upward and towards your belly button. Relax the muscles for the same amount of time as the contraction.
3. Repeat eight to 12 contractions, three times a day. Focus on quality, not high volume.
If you struggle to identify the correct muscles, a pelvic floor physiotherapist can provide guidance. Avoid common mistakes such as stopping urine mid-stream, as this can introduce bacteria into the bladder and increase the risk of urinary infections. Instead, concentrate on proper contraction and relaxation, breathing freely, and keeping your abdomen, inner thighs, and hip muscles relaxed.
Written by urgent.news from Channel News Asia's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
