How to Know You're Doing Kegels Right?

You're in the middle of your daily routine, and you remember—Kegels. You've heard they're crucial for pelvic floor health, improved bladder control, and even better intimacy, but you're not entirely sure if you're doing them right. You pause and wonder: Am I engaging the right muscles?

This uncertainty is common. Many people start doing Kegels without fully understanding the mechanics or how to gauge their effectiveness. Here's the reality: it’s not about the number of contractions or the amount of time you spend doing them—it’s about engaging the right muscles properly.

Let’s start with the most frequent mistake. Many engage their abs, thighs, or glutes, thinking they're working the pelvic floor. But here's a tip: if you're tensing any of these muscles, you're not hitting the target. The true pelvic floor muscles are subtle, and isolating them requires focus and precision.

The "Stop the Flow" Test

The easiest way to identify the correct muscles is the urine stop test. The next time you're urinating, try stopping the flow midstream. That gentle squeeze you feel? Those are your pelvic floor muscles at work. Don’t make this a regular part of your routine, but use it as a diagnostic tool to familiarize yourself with the sensation.

Once you’ve got that sensation, you can start your Kegels in a comfortable position—whether sitting, standing, or lying down. Breathe naturally, and tighten those same muscles for about three to five seconds. Then, relax for a similar amount of time. Repeat 10 to 15 times, three times a day.

Engaging, Not Straining

Another critical factor is to avoid overexertion. If you're holding your breath or straining, you're likely not getting the full benefits. Kegels should feel like a controlled, subtle contraction, not a strenuous effort. If you're straining, you could be engaging your lower back or abdominal muscles, which are not the focus.

The Role of Breathing

Breathing plays a vital role in getting the most out of Kegels. It’s easy to unknowingly hold your breath while focusing on the contractions. But holding your breath increases pressure in your abdomen, which can push down on your pelvic floor instead of lifting it. Focus on taking deep, diaphragmatic breaths while contracting and relaxing the pelvic floor. This promotes better coordination and more effective engagement.

Common Pitfalls to Avoid

Here are some mistakes that can lead you astray when doing Kegels:

1. Tensing your glutes: If your butt muscles are engaged, you're missing the point. Relax your glutes completely while focusing on the pelvic floor.
2. Holding your breath: As mentioned earlier, breathe consistently throughout each contraction and release.
3. Being inconsistent: Like any other exercise, consistency is key. Missing days or doing Kegels sporadically won’t yield the long-term benefits you’re aiming for.

Kegels for Men

While Kegels are often associated with women, men can benefit too. For men, Kegels can improve bladder control, particularly after prostate surgery, and can lead to better sexual health. The process is similar: focus on that midstream stop sensation and engage the muscles in the same way.

Progress Over Time

Like any exercise, results take time. You won’t feel a dramatic change overnight. But with consistent practice, you can expect to see improvements in bladder control and sexual function within a few weeks to a few months. If you’re still unsure whether you’re doing them correctly or feel like you’re not making progress, consider consulting a healthcare professional, such as a physical therapist who specializes in pelvic floor health.

Quick Recap:

• Identify the right muscles: Use the “stop the flow” test as a guide.
• Focus on relaxation: Don't engage your thighs, abs, or glutes.
• Consistency is key: Aim for 10-15 contractions, three times a day.
• Breathing matters: Take deep, diaphragmatic breaths during each contraction.
• Check for progress: Gradual improvement over time is normal.

Getting Kegels right isn’t about doing more; it’s about doing them mindfully and correctly. And once you master them, the benefits can be transformative, from improved bladder control to enhanced sexual health and overall pelvic floor strength.

Now that you know how to do Kegels correctly, it's time to start seeing the benefits. Consistency is the only path to results.