What Are Kegel Exercises? A Beginner's Complete Guide

Kegels are one of the most widely beneficial exercises you could do and one that was talked about little in India. Also known as 'kegel exercises', these strengthen the pelvic floor muscles, the base of the pelvis that supports the bladder, bowel and uterus (in women) and prostate (in males). 

Kegel exercises are invisible — unlike most exercises, there is no equipment involved, no gym, no special clothes, no sitting on the floor, no lying on the bed. And they can be done at your desk, while waiting in line, and while lying on your bed. However, their effect on bladder function, sex, pelvic organ support and core stability is significant – and there is decades of clinical research to support it. 

This complete introduction to Kegels explains everything: What are Kegels and how do they work, step-by-step Kegel exercises for men, Kegel exercises for women, the complete list of Kegel exercise benefits, the benefits of Kegel exercise for men, and how to get started with Kegel exercises for men and women. 

What Are Kegel Exercises? Understanding the Pelvic Floor 

Kegel exercises consist of tightening and relaxing the muscles of the pelvic floor – the pubococcygeus (PC) muscle is the one that stretches from the pubic bone to the tailbone (coccyx) and creates the hammock-like floor underneath the pelvic organs. 

The function of the pelvic floor: 

1. Supports the bladder, rectum and the uterus/prostate against gravity and pressure 
2. Has voluntary control over bladder, bowel and flatus functions 
3. Provides sexual sensation, arousal, and function 
4. Strengthens the pelvic floor, core and lower back with the deep abs and back muscles 
5. It is important to it in pregnancy and childbirth (in women) 

The pelvic floor, like other muscles, can become weak due to disuse, childbirth, surgery, ageing, obesity, chronic strain and/or intense exercise overload. Kegel exercises are the main tool for rehabilitation and strengthening of the weak pelvic floor, and people who wish to keep their pelvic floor healthy can do these at any age. 

How to Identify Your Pelvic Floor Muscles 

Before you perform Kegel exercises, it is important that you correctly identify the pelvic floor muscles otherwise you may tense the wrong muscles, which includes your buttocks, thighs or abdomen. 

Method 1 — The Midstream Test (Do Once, Not Regularly) 

The next time you are going to the bathroom, attempt to slow down your stream. The pelvic floor muscles are the muscles which you use to help stop urine flowing. Note: do this only as an identification exercise, NOT as a regular practice; regular interruption of urination may cause problems. 

Method 2 — The Internal Lift Sensation 

Lying on your back on your hands with legs bent. Keeping your butt, thighs and belly flat, squeeze and raise your perineum (the skin between your genitals and anus) upwards like you're picking up a marble. If you feel an upward lift in your pelvis feel that lift and you have found the pelvic floor. 

Method 3 — For Men 

Consider what would happen if you were trying to stop passing wind and also don't want to let any urine out. Muscles that contract at the same time for both actions are your pelvic floor muscles. The two contractions are the basis of men's kegel exercises. 

Common mistakes in pelvic floor identification: 

1. Squeeze buttocks (glutes must not be tight) 
2. Breath normally (holding breath during kegel exercises) 
3. Lifting up weakens, bearing down strengthens – a better way to do it is the opposite. 
4. Drawing in the abdomen (the belly should sink in) 

How to Do Kegel Exercises: Step-by-Step 

The basic technique for kegel exercises (universal — men and women) 

1. Sit or lie down in a comfortable position or stand. Beginners find lying down easiest. 
2. Please empty bladder prior to starting. Kegel exercises work best if the bladder is empty. 
3. Using one of the methods above, find the muscles in your pelvic floor. 
4. Squeeze and lift pelvic floor muscles inwards and upward. Practice, 3-5 seconds; then work up to 10 seconds. 
5. Completely relax muscles for the same length of time as they are contracted. Contracting is just as significant as the release. 
6. Do 10-15 Contractions per set, 3 sets per day. This consistency over weeks results in a change, it is not hundreds of kegel exercises. 
7. Breathe in prior to the contraction, and breathe out during the hold, then inhale during the release. Do NOT hold the breath in kegel exercises. 

Kegel Exercises for Women: Complete Guide 

Obstetricians, gynaecologists and physiotherapists all recommend kegel exercises for women for various reasons but the benefits can be enjoyed by all women, whether or not they have a diagnosed condition. The main reasons why women need kegel exercises are: 

Pregnancy and childbirth:

For 9 months the expanding uterus and baby weigh on the pelvic floor. Vaginal delivery is especially stretching and can cause the muscles of the pelvic floor to stretch and sometimes tear, which is why postpartum kegel exercises for women are vital to recovery. 

Hormonal changes:

Oestrogen keeps the pelvic tissue supple. As the oestrogen drops dramatically at menopause, the pelvic floor becomes weak, and Kegel exercises for women become even more important when it's time for perimenopause and menopause. 

Pelvic organ prolapse risk:

The bladder, uterus or rectum may fall down into or out of the vagina, a condition that can occur in up to 50% of women who have had babies. Keeping regularly doing kegel exercises for women is the most important prevention technique. 

Kegel Exercises for Women: Progressive Programme 

The Best Times for Kegel Exercises for Women: 

1. Prior to and during pregnancy. 
2. From 6 weeks after giving birth (after medical clearance) 
3. At perimenopause and menopause. 
4. For stress urinary incontinence (when the person coughs, sneezes or exercises, the bladder leaks) 
5. For people who have hyperactive bladders and need to get to the toilet quickly. 
6. To enhance sexual sensation and maximal orgasm. 

Kegel Exercises for Men: Complete Guide 

As efficient and backed by scientific evidence as the women's version, Kegel exercises for men are not so widely talked about in India. The male pelvic floor is responsible for holding the bladder and bowel in place, surrounds the prostate, and is integral to the erections, ejaculation and urinary control. 

Why Men Need Kegel Exercises 

• Prostate health: Pelvic floor muscles surround the prostate; Kegel exercises for men decrease urinary symptoms and help with recovery after prostate surgery. 
• Erectile function: Bulbocavernosus and ischiocavernosus exert pressure on the deep dorsal vein during erection — exercise these to make your erections better! 
• Voluntary pelvic floor control learned by doing kegel exercises for men provides more control of ejaculation (premature ejaculation) 
• Urinary incontinence: After prostate surgery or as you get older — Kegel exercises for men is the first line of treatment before taking medication 

Best Kegel Exercises for Men: 5 Techniques 

1. Basic Kegel Contraction (Foundation)

Position: While lying on your back, knees bent, feet flat. 

Technique: Contract the pelvic floor muscles (stop-urine + stop-wind at the same time). Contract upwards, inwards — hold 5 seconds, release to full length 5 seconds. 

Set(s): 3 sets/day, 10 reps/set. After 6-8 weeks, begin to increase the duration of the holds to 10 seconds. 

2. Quick Flicks (Fast-Twitch Activation)

Technique: Contract and release a quick contraction in the pelvic floor as fast as possible. 

Dosage: 20 quick flicks per set, 2-3 sets a day. 

Use: To help stop unexpected leaks when coughing, sneezing, laughing and lifting. 

3. Elevator Kegel (Progressive Contraction)

Visualise the pelvic floor as an elevator with 4 floors: 

• Slowly squeeze to Floor 1 (25% effort) — hold 2 seconds 

• Rise to Floor 2 (50%) — hold 2 seconds 

• Rise to Floor 3 (75%) — hold 2 seconds 

• Rise to Floor 4 (100%) — hold 3 seconds 

• Slowly lower back through each floor, fully releasing at ground level 

Dose: 5 to 8 repetitions per session, twice a day. 

4. Functional Kegel (Real-World Integration)

In everyday life, squeeze the pelvic floor just before activities that involve increased intra-abdominal pressure: lifting weights, coughing, sneezing, standing from sitting, or jumping. Sustain the contraction for the activity and relax. 

5. The Bridge with Kegel (Combined Strength Exercise)

• Lie on your back, knees bent with your feet spread wide. 

• Contract your pelvic floor (kegel) first — hold the contraction 

• Maintaining the kegel lifts hips into a bridge position 

• Holding bridge + kegel at the top for 5 seconds. 

• Slowly lower and then release the kegel at the bottom. 

Repetitions: 10, Sets: 2-3/day. 

Benefits of Kegel Exercises: Complete Evidence Summary 

1. Urinary incontinence control

The Cochrane Review of 31 trials revealed that women who did kegel exercises were significantly more likely to be cured of stress urinary incontinence (cure rate 73% vs. 51% in women who did not do kegels). Kegel exercises have been shown to help men who have suffered prostate surgery to shorten the length of time they are incontinent from months to weeks. 

2. Faecal incontinence improvement

Kegel exercises can help strengthen the external anal sphincter and puborectalis muscle, which will directly benefit bowel urgency control and help prevent faecal leakage. 

3. Pelvic organ prolapse prevention

Kegel exercises slow the progression of and lessen symptoms of pelvic organ prolapse. They are conservative therapy prior to surgery. 

4. Core and lower back stability

The deep core canister consists of four parts, the pelvic floor being one of them. Regular kegel exercises increase stability of the lumbar spine and decrease lower back pain. 

5. Improved sexual function

For both men and women, kegel exercises enhance circulation to the pelvic organs, improve sensitivity and strengthen the muscles responsible for the orgasm. 

Benefits of Kegel Exercises for Men: Specific Evidence 

1. Erectile Dysfunction Improvement

In 2005, British Journal of Urology International (BJUI) published the results of an RCT that had found that men performing Kegel exercises showed erectile function improvements similar to phosphodiesterase inhibitors (sildenafil class) as well, with 40% of them showing improvement after 6 months of regular exercise (22.5% completely, after 6 months). 

2. Premature Ejaculation Control

In 2014, a study titled Therapeutic Advances in Urology reported that men who performed kegel exercises over a 12-week period had an intravaginal ejaculation latency time of 146.2 seconds, which is more than 4 times longer than the 31.7 seconds it took them to ejaculate before kegel training. 

3. Post-Prostatectomy Incontinence Recovery

Men who perform kegel exercises prior to surgery and right away following catheter removal, are able to achieve urinary continence much quicker than other men who don't do these exercises. This is the standard treatment in many urology centres. 

4. Prostate Health Support

The men should do kegel exercises regularly to enhance the drainage of the veins from the prostate, relieve congestion in the pelvis, and alleviate symptoms of chronic prostatitis and BPH. 

5. Enhanced Sexual Sensation

In the case of men, the pelvic floor exercises are reported to cause stronger contractions during an orgasm, a benefit that encourages men to continue the exercises. 

How Long Before You See Results? 

Conclusion 

Kegel exercises are one of the most effective but underutilized health practices that exist, invisible, equipment free and can be done anywhere and yet can change urinary control, sexual function, pelvic organ support and core stability. The regular kegel exercises for women during the reproductive years, pregnancy, postpartum and during menopause are some of the most significant preventative health investments that women can make. Kegel exercises for men have been shown in clinical trials to be as effective as medications for erectile function and ejaculatory control, with no side effects or costs. 

Frequently Asked Questions (FAQ) 

What exactly are kegel exercises and who should do them? 

The Kegel exercises are contractions of the muscles of the pelvic floor. They are recommended for: Women during pregnancy and after, anyone with faecal incontinence, anyone with urinary incontinence, men with erectile dysfunction or premature ejaculation, men recovering from prostate surgery, women approaching menopause, anyone who wants to keep their pelves healthy as they get older. 

How do I do kegel exercises for men correctly? 

To find the pelvic floor, try to mimic the urge to "stop and wind" while making an effort to urinate and wind at the same time. Contract these muscles towards the center and upwards, but do not squeeze buttocks or abdomen. For 5-10 seconds then relax fully for the same length of time 10-15 times in each set, 3 sets a day. Kegel exercises for men range from basic contractions to quick flicks, elevator kegels, functional kegels and bridge kegels. 

What are the main benefits of kegel exercises for men? 

The advantages of kegel exercises for men are: Kegel exercises are similar to an ED drug (in some studies), increase ejaculation control by 4x (in studies of premature ejaculation), speed up recovery from post-prostatectomy incontinence, decrease symptoms of BPH and prostatitis, and improve sexual sensation. 

What are the best kegel exercises for men to start with? 

The three most effective Kegel exercises for men to begin with are: (1) basic Kegel contraction of 5 seconds, 10 reps, 3 sets a day; (2) quick flicks to activate fast-twitch muscles; (3) functional Kegels before lifting or coughing. After 4 weeks, do elevator kegels and bridge kegels. 

How are kegel exercises for women different? 

It's the same technique. The differences lie in the timing and applications: kegel exercises for women are particularly relevant in pregnancy, postpartum and menopause. Pelvic floor physiotherapy can also help women with guidance for post birth rehabilitation.