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Going to a Cleveland Clinic location? Your pelvic floor muscles are the set of muscles you use to stop the flow of urine mid-stream when you are sitting on the toilet. Strengthening these muscles helps you prevent urine leakage, prevent accidentally passing gas or poop and can even improve your orgasm.

Kegel exercises also called pelvic floor exercises are done to strengthen your pelvic floor muscles. Kegel exercises not only can help prevent your urine from leaking, but can also help prevent the accidental passing of poop stool or gas and may even help to improve your orgasms. Keeping these muscles 'fit,' helps keep your uterus, bladder, and your bowel from sagging down into the vagina.

If this happens, the condition is called pelvic organ prolapse. You can also lose sexual sensitivity in your vagina. Any health conditions that put stress on the muscles of your pelvic floor, causing them to weaken, can lead to pelvic organ prolapse. These include:. Finding your pelvic floor muscles is pretty simple.

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Try stopping the flow of your urine when you are sitting on the toilet. Only do this until you learn how it feels otherwise this stopping and starting of urine flow can lead to other health problems. You can also insert a finger into your vagina and squeeze the muscles in your vagina around it.

You should feel pressure around your finger. You perform Kegel exercises by lifting and holding and then relaxing your pelvic floor muscles. You should perform at least two sets of the exercises a day. Start by lifting and holding for three seconds then relaxing for three seconds.

Repeat this 10 times in a row — this would be one set. If 10 times in a row is too high to start with, reduce this. Do this set of exercises at least twice a day. As you improve, increase all of these s. In other words, increase the length of time you are lifting, holding and relaxing; the of exercises making up a set and the times per day you are doing these exercises.

For example, instead of holding for three seconds and relaxing for three seconds, hold and relax for four seconds each, then up to five seconds each. Increase the of exercises in a set to 10 in a row if not already there. Finally, increase the of times you do these exercises from twice a day to three times a day. If you have trouble doing Kegel exercises, two techniques can help — biofeedback training and electric stimulation of your pelvic floor muscles.

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Biofeedback is done to help determine if the correct muscles are being squeezed; electrical stimulation recreates the sensation of what a properly done Kegel exercise should feel like. Biofeedback training done by a health care professional involves inserting a probe into the vagina. When instructed to perform a Kegel exercise, a monitor shows if the correct muscles are being squeezed. With electrical stimulation, the pelvic floor muscles are touched with a small, painless amount of electric current.

This causes these muscles to squeeze. This sensation mimics what a Kegel muscle exercise should feel like if done properly. Most women say they notice less urine leakage within 12 weeks after starting — and sticking with — a Kegel exercise routine. Men with certain health and sexual health issues can also benefit from doing Kegel exercises. In men, these exercises can:. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Kegel Exercises Pelvic Floor Exercises Kegel exercises are done to strengthen your pelvic floor muscles.

What are Kegel exercises? What happens if pelvic organ prolapse does occur? What causes pelvic organ prolapse to develop in the first place? These include: Pregnancy and vaginal child birth. Genetics — some people are born with a higher risk than others to develop weakness in the tissues that support the muscles of the pelvic floor.

Natural aging process — the muscles of your pelvic floor, as well as muscles in the rectum and anus, naturally weaken with Stop over for bear sex today. Loss of estrogen also weakens muscles in this area. Frequent bouts of sneezing, coughing, laughing. How do I find my pelvic floor muscles? How do I perform Kegel exercises? Biofeedback and other techniques If you have trouble doing Kegel exercises, two techniques can help — biofeedback training and electric stimulation of your pelvic floor muscles.

Kegel exercise tips You can do the Kegel exercises lying down or while sitting or standing. If your pelvic muscles are weak, you may want to do them laying down at first. A few minutes in the morning and again before bedtime are good times to start the exercise program.

When starting out, only do the of Kegel exercises that are fairly easy for you to do eg, five Kegels for three seconds each twice a day. Slowly increase these s as you gain strength and endurance. Do not hold your breath while doing the exercises — breathe out. Also, be careful not to bear down or squeeze the muscles of your inner thighs, back, buttocks, or stomach.

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Squeezing these muscles means you are not doing the exercise correctly. Although it may help, some equipment may not work as advertised. When can I expect to see improvement? Did you know that Kegel exercises are also helpful for men? In men, these exercises can: Help improve incontinence depending on the cause. Help manage prostate pain and swelling that occurs with prostatitis and benign prostatic hyperplasia BPH. Show More.

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