Pelvic floor exercises are a series of movements that strengthen the muscles that support the uterus, bladder, rectum, and small intestine. They help keep these organs in place and aid in bladder control and bowel movements. While many women think about their pelvic floor when they are pregnant or after giving birth, they can also be beneficial for men. Pelvic floor exercise can even improve sexual function.
The pelvic floor is made up of layers of muscle and tissue that stretch like a hammock between your legs from your pubic bone to your tailbone. These muscles work together to support your bladder, bowel, and reproductive organs. When you do Kegels, you squeeze and release these muscles repeatedly to tone them and increase blood flow.
Strong pelvic floor muscles make intercourse more enjoyable and satisfying because they enhance arousal and sensation. Women who perform regular kegel exercises have better orgasms and stronger orgasms than those who don't. In addition, strong pelvic floor muscles may reduce urinary leakage and fecal incontinence.
Kegels are named after Dr. Arnold Kegel, the gynecologist who developed the exercises to treat incontinence in women after childbirth. Today, kegel exercises are recommended by physicians worldwide to address bladder problems and sexual dysfunction.
Pelvic floor exercises can be done anywhere, anytime, with no equipment needed. You only need a few minutes a day to complete them. To do a basic Kegel, contract your pelvic floor muscles as if you were trying to stop yourself midstream while peeing. Hold this position for 3 seconds, then relax for 3 seconds. Repeat 10 times.
To learn how to identify your pelvic floor muscles, stop midstream when urinating or try to hold back gas or urine. You will feel the contraction of your pelvic floor muscles at that moment. These are the same muscles used during sex, so they are easy to isolate.
You can also strengthen your pelvic floor with yoga poses like Bridge Pose, Lizard Pose, Squat, Plank Pose, and Crane Pose. Pelvic tilts and glute bridges help strengthen the pelvic floor and core muscles too.