Developed in 1948 by Dr. Arnold Kegel, Kegel exercises are used to strengthen the muscles of the pelvic floor and improve the function of the sphincters of the urethra and rectum. According to the National Institutes of Health (NIH), Kegels were developed to help women with urinary incontinence after childbirth. Today, the Mayo Clinic says that Kegels are also effective for pregnant women and women with weak connective tissue, and may benefit women who have trouble reaching orgasm.
Traditional Kegel Exercises
The NIH says that properly isolating the muscles of the pelvic floor and performing the exercise regularly is essential to effectively strengthening the muscles. In order to isolate the proper muscle, a woman may find it beneficial to start out by sitting on the toilet and starting a flow of urine. Once the urine begins, she contracts the muscle to stop the flow without contracting the abdominals, thighs or rectal muscles.
Additionally, women can insert a clean finger into the vagina and tighten the muscles around the finger. This effectively isolates the muscle.
Once the muscle has been isolated, the woman can sit or stand in a comfortable position. She begins by contracting the pelvic muscle while keeping the thighs and abdomen relaxed. The contraction should be held to a count of 10 before slowly relaxing the muscle to a count of 10. These contractions should be repeated 10 times, three times a day.
A vaginal cone can be inserted to aid in isolating the proper muscle. The weighted cone is inserted and held there by contracting the muscles.
Mini-Kegels
The Mayo Clinic suggests varying the types of Kegels performed to keep the muscles of the pelvic floor toned. Mini-Kegels are pulse-like exercises that can periodically be substituted for regular Kegels. Mini-Kegels are performed by counting to 10 or 20 and contracting the pelvic muscles each time a number is said. They are done quickly, like a pulse or heartbeat. Mini-Kegels should be repeated 10 times, three times a day.
The Elevator
Unlike the quick pulsing of the mini-Kegels, the elevator exercise slows the contractions down in controlled increments.
The Mayo Clinic says to perform the elevator, the woman will begin to contract the muscles of the pelvic floor slightly, visualizing an elevator rising from the ground floor to the first floor and holding it at the first floor for a count of four. She will then contract the muscles even more, raising the "elevator" to the second floor, again holding to a count of four. She will continue until she reaches the fourth floor, then she will begin to allow the muscles to relax gradually, visualizing the elevator stopping at the third, second and first floors before finally releasing the contraction altogether. This exercise should be repeated 10 times, three times a day.
Quickies
The medical information website, Drugs.com, suggests performing five to10 small, quick contractions, similar to mini-Kegels but not as fast, after doing traditional Kegels. Following the longer, sustained contractions with shorter, faster ones can help improve urinary incontinence. Developed pelvic muscles can also make orgasms feel stronger.
