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What Are Kegel Exercises and How to Do Them
If you’ve ever leaked a little when you sneeze, laugh, or lift something heavy, you’re not alone. One of the simplest ways to help with bladder leaks, particularly those caused by stress incontinence, is by strengthening the muscles that support your bladder. This is where Kegel exercises come in.
In this guide, we’ll explain what Kegel exercises are, how to do them, the benefits, and common mistakes to avoid.
What Are Kegel Exercises?
Kegel exercises are clench-and-release movements that strengthen the pelvic floor muscles - the group of muscles which stretch like a hammock across the bottom of your pelvis and support the bladder and bowels. These muscles directly affect when you do (and don’t) release urine, which is why strengthening them can help prevent leaks.
Who Should Do Kegel Exercises?
Anyone who wants to strengthen their pelvic floor should do Kegel exercises, whether or not you’re currently experiencing bladder issues. You may find them particularly beneficial if you:
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Experience stress incontinence
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Have urge incontinence
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Are pregnant
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Have recently given birth
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Are a man currently recovering from prostate surgery
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Are going through menopause
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Simply want to maintain your bladder health for the future
Kegel exercises are suitable for most adults; however, if you have a very tight or overactive pelvic floor, contracting these muscles can make symptoms worse rather than better.
If you’re experiencing pelvic pain, difficulty emptying your bladder or bowel, or pain during intimacy, we recommend you speak to your GP or a pelvic health physiotherapist before starting Kegel exercises, as relaxation techniques may be more suitable for you.
Benefits of Doing Kegel Exercises
When practised consistently, Kegel exercises can offer several benefits, including:
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Better bladder control and reduced accidental leaks
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Less urgency when you need to go to the toilet
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Support for long-term pelvic health, particularly pre- and post-childbirth
Kegel exercises aren’t an instant fix, but with a few weeks of consistent practice, many people do notice improvements in their bladder control.
How to Do Kegel Exercises (Step-By-Step)
The great thing about Kegel exercises is that you can do them wherever you are. Once you’ve learnt the technique, you can practise while watching TV, lying in bed, or even standing and waiting for the kettle to boil.
1. Get Into Position
Some pads contain fragrances or synthetic materials that can irritate the skin, particularly for those with sensitive skin or susceptible to skin irritation. Allergic reactions usually appear quickly and in the exact area the material touches. Once contact with the product is over, the irritation and redness tend to improve quickly.
2. Contract Your Pelvic Floor Muscles
Learning to identify which muscles are your pelvic floor muscles is often the trickiest part. One method is to imagine you’re trying to stop the flow of urine midstream or that you’re trying to hold in wind. The squeezing and lifting sensation you feel is your pelvic floor muscles in action.
3. Hold the Contraction
Some pads contain fragrances or synthetic materials that can irritate the skin, particularly for those with sensitive skin or susceptible to skin irritation. Allergic reactions usually appear quickly and in the exact area the material touches. Once contact with the product is over, the irritation and redness tend to improve quickly.
4. Release and Rest
Relax the muscles for the same amount of time you held the contraction. This release is important because it lets your muscles rest before the next repetition.
5. Repeat for Reps and Sets
Complete 10 reps (one rep = one hold and release) three times per day. As with any exercises, consistency is key, so remembering to do your Kegel exercises every day is the best way to increase your chances of feeling a difference.
Common Mistakes to Avoid
Below are a few of the most common mistakes people make when doing kegel exercises:
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Using the wrong muscles: Avoid clenching your stomach, thighs or buttocks
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Holding your breath: This can create unnecessary tension
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Overdoing it: Avoid overworking your pelvic floor muscles
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Inconsistency: Practise every day - consistency is key
How Often Should You Do Kegel Exercises?
Most experts recommend you do Kegel exercises three times per day. One way to maintain consistency is to link your sessions to your daily routines.
For example, do them while you’re brushing your teeth or waiting at the bus stop. This way, they become a natural habit, rather than another task on your to-do list.
Manage Leaks While You Build Strength
At Incontinence Choice, we stock a wide range of discreet incontinence liners and other products, including higher-absorbency incontinence pads and personal care & cleaning products.
Whether you need light protection for occasional leaks or something more absorbent, our range is here to help you feel comfortable and prepared - no matter where you are on your journey.
