Kegel Exercises

How do I find my Kegel muscles?

To find your Kegel muscles, also known as your pelvic floor muscles, you can try the following techniques:

Identifying Kegel Muscles

1. Stop Urination Mid-Stream:

• Begin urinating and then try to stop the flow of urine mid-stream. The muscles you use to stop the flow are your pelvic floor muscles.
• Note: This is only for identifying the muscles; do not regularly practice Kegels while urinating, as it can lead to bladder issues.

1. Locate Them by Feel:

• Insert a clean finger into your vagina (for women) or rectum (for men). Try to squeeze the muscles around your finger. If you feel a tightening, you are using your pelvic floor muscles.

1. Visual Identification:

• For women: Place a mirror between your legs and watch the vaginal area while you contract the muscles. The perineum (the area between the vagina and anus) will move up and in if you are contracting the correct muscles.
• For men: Stand in front of a mirror and contract the pelvic floor muscles. You should see the base of your penis move slightly closer to your body and your testicles rise.

Practicing Kegel Exercises

Once you have identified the muscles, you can start doing Kegel exercises:

1. Empty Your Bladder: Make sure to empty your bladder before starting the exercises.
2. Contract the Muscles: Tighten your pelvic floor muscles and hold the contraction for 3-5 seconds.
3. Relax: Release the muscles and rest for an equal amount of time (3-5 seconds).
4. Repeat: Aim for 10 repetitions, three times a day.

Tips for Effective Kegel Exercises

• Focus: Ensure you are only contracting your pelvic floor muscles and not your abdomen, thighs, or buttocks.
• Consistency: Practice Kegel exercises regularly, ideally at the same times each day.
• Increase Duration: Gradually increase the hold time as your muscles become stronger.

If you have difficulty identifying your pelvic floor muscles or performing Kegel exercises, consider consulting a healthcare provider for guidance. They can provide personalized advice and ensure you are doing the exercises correctly.