How to Do Pelvic Floor (Kegel) Exercise Correctly: Benefits and Guidelines

Pelvic floor exercise, commonly known as Kegel exercise, is a highly important physical practice for both men and women. The muscles in the lower abdomen play a vital role in holding the bladder, uterus, and intestines in their correct positions.

In today’s blog, we will learn how to do this exercise following the correct method and what its main benefits are.

1. What Is Pelvic Floor Exercise?

In the pelvic region of our body (below the lower abdomen), there are muscles that support the bladder, anal passage, and internal organs. Due to aging, pregnancy, excess weight, or lifting heavy objects, these muscles can become weak. Through pelvic floor exercise, these muscles can be strengthened again.

2. How to Identify the Correct Muscles?

Before starting the exercise, identifying the correct muscles is essential. While urinating, try to stop the flow midway for a few moments. The muscles you use to stop urination are the pelvic floor muscles. (Note: this test may be done once or twice to identify the muscles; holding urine regularly is not advisable.)

3. Steps to Do Kegel Exercise Correctly

1. Get comfortable: first lie straight or sit on a chair and relax your body.
2. Contract the muscles: pull your identified pelvic muscles inward and hold.
3. Hold: maintain this contraction for 3 to 5 seconds and breathe normally.
4. Relax: then slowly release the muscles for 3 to 5 seconds.
5. Repeat: repeat this process 10-12 times in a row. You can practice it 2 to 3 times a day.

4. Mistakes to Avoid During Exercise

• Do not tighten your belly, thigh, or buttock muscles.
• Do not hold your breath during exercise; breathe normally.
• Do not put excess pressure on the muscles; increase the time gradually.

5. Benefits of Pelvic Floor Exercise

• Improves bladder control.
• Helps the body recover faster after pregnancy.
• Increases the stability and strength of the waist and lower abdomen.
• Improves overall physical wellness.

Read also: 5 Natural Habits That Help Maintain Men’s Vitality.

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