Incontinence is a common concern that affects both men and women of older ages. However, as per the studies, incontinence is twice as common in females as compared to males. To deal with this health condition, there are a variety of treatment options, including kegel exercises.

Doing kegel exercises is one of the most recommended and effective solutions for patients who suffer from the problem of incontinence. These are bladder-strengthening exercises that are helpful in preventing pelvic floor problems.

At the same time, it is important to follow the right technique while doing kegel exercises to ensure positive results. To help you out, here is a step-by-step guide to doing pelvic floor exercises. Let’s get started!

Step 1: Finding the right muscles

The first step is to identify the pelvic floor muscles. You will be able to find them by stopping urination midstream. After identifying the muscles, you can choose the right position to do the exercise. Generally, the easiest way to do them is by lying down at first.

Step 2: Improve your technique

When performing Kegels, visualise sitting on a marble and contract your pelvic muscles as if you were raising the marble. Try it for three seconds at a time, then take three deep breaths to unwind.

Step 3: Maintain your attention

Only concentrate on strengthening your pelvic floor muscles if you want the optimum results. Avoid contracting your buttocks, thighs, or abdominal muscles. Try not to hold your breath. Breathe normally while performing the exercises.

It is suggested to repeat the bladder-strengthening exercises three times a day. You can aim for three sets of 10–15 repetitions or more each day. Moreover, if you still do not feel confident about the correct way to do Kegels, there is no harm in seeking guidance from healthcare experts.

FAQ’s

Q. What are pelvic floor exercises and how do they help with incontinence?

A. Pelvic floor exercises, also known as Kegel exercises, are designed to strengthen the muscles that support the bladder, uterus, and bowel. For women suffering from urinary incontinence, these exercises help improve bladder control by tightening and lifting the pelvic muscles. Over time, they reduce or even prevent accidental urine leaks.

Q. Why is incontinence more common in women than men?

A. Women are more prone to incontinence due to factors like pregnancy, childbirth, menopause, and hormonal changes that can weaken pelvic floor muscles. These physical changes place more strain on the pelvic area, increasing the chances of bladder leakage as women age.

Q. How do I correctly locate my pelvic floor muscles?

A. The easiest way to identify your pelvic floor muscles is by trying to stop your urine midstream. The muscles you use to do that are your pelvic floor muscles. Once you can isolate them, you can begin doing exercises in a lying down, seated, or standing position.

Q. What is the correct way to perform Kegel exercises?

A. Start by contracting your pelvic floor muscles as if you are lifting something small (like a marble). Hold the contraction for about 3 seconds, then relax and take deep breaths. Repeat this process 10–15 times per set, doing 3 sets a day. Make sure to breathe normally and avoid tightening other muscle groups like your abdomen or thighs.

Q. Can I do pelvic floor exercises in any position?

A. Yes, although lying down is recommended for beginners because it provides the most support. Once you’re comfortable with the technique, you can also perform the exercises while sitting or standing. Consistency and proper form matter more than the position.

Q. How often should I do pelvic floor exercises?

A. For best results, perform Kegel exercises three times a day, with each session including 10–15 repetitions. Gradually increase the number of contractions as your strength improves, and make it a regular part of your daily routine.

Q. Can pelvic floor exercises completely cure incontinence?

A. While Kegel exercises can significantly improve symptoms, especially in mild to moderate incontinence, they may not completely cure the condition in every case. However, with consistent effort and proper technique, they can help regain bladder control and reduce leakage over time.

Q. What common mistakes should I avoid when doing Kegels?

A. Avoid holding your breath, tightening your stomach, thighs, or buttocks, and overexerting the muscles. Incorrect technique can lead to muscle strain or reduced effectiveness. Always focus only on engaging the pelvic floor muscles and breathe normally during the exercise.

Q. How long before I start seeing results from pelvic floor exercises?

A. It typically takes 4–6 weeks of consistent practice to notice improvement in bladder control. However, results may vary depending on individual body conditions and the severity of incontinence. Patience and regular exercise are key.

Q. Should I consult a doctor before starting pelvic floor exercises?

A. If you’re unsure whether you’re doing the exercises correctly or if incontinence is interfering significantly with your daily life, it’s a good idea to consult a healthcare provider. They can confirm the diagnosis and may even refer you to a pelvic floor physiotherapist for more specialized guidance.