Kegels get recommended for everything from bladder leaks to better sex. So do they actually work? For many people, yes, but only when they're done correctly and consistently, and only as one part of pelvic health.
What your pelvic floor does
The pelvic floor is a hammock of muscles that supports your bladder, bowel and uterus. It helps you hold in urine and gas, stabilizes your core and plays a role in sexual sensation. Pregnancy and childbirth, aging, menopause, chronic constipation, heavy lifting and high-impact exercise can all weaken it.
What the research says
- Pelvic floor muscle training is recommended as a first-line treatment for stress urinary incontinence, the leaks that happen when you cough, sneeze, laugh or jump.
- It can also help with urgency, mild prolapse symptoms and recovery after childbirth.
- Results take time. Most people need several weeks to a few months of regular practice before they notice a difference.
Muscle is only half of it
A strong pelvic floor also needs to relax. Some people have muscles that are too tight rather than too weak, which can cause pain with sex, difficulty emptying the bladder or pelvic pain. For them, more Kegels can make things worse. A pelvic floor physical therapist can check what your muscles actually need.
Tissue health matters too. After childbirth, while breastfeeding and around menopause, lower estrogen can leave intimate tissue drier and less elastic. Keeping it comfortable with a hormone-free moisturizer such as Floravia Intimate Moisture Gel can make everyday life, and intimacy, more comfortable while you work on strength.
How to do a Kegel
- Find the right muscles. Imagine stopping the flow of urine or holding in gas. That lifting, squeezing feeling is your pelvic floor. (Don't make a habit of stopping urine midstream, though. It's just for finding the muscles.)
- Empty your bladder and get comfortable, lying down to start.
- Squeeze and lift for 3 to 5 seconds, then fully relax for the same amount of time.
- Build up gradually to 10-second holds, 10 to 15 repetitions, three times a day.
- Keep breathing and avoid clenching your abs, buttocks or thighs.
When to get help
If leaks haven't improved after about three months, or you notice pain, a feeling of heaviness or a bulge, see your doctor or a pelvic floor physical therapist. There are many effective options beyond Kegels.
This article is for general education only and isn't medical advice. If you have symptoms that concern you, talk with your healthcare provider.