Kegels, or pelvic floor exercises, are named after the doctor who discovered these exercises. These exercises work the muscles attached to the pelvic bone, which support and control the pelvic organs such as the rectum, bladder and vagina. Kegels require no exercise equipment and you can do them anywhere.
Gender-Neutral Exercise
Kegel exercises help females to condition pelvic muscles for childbirth and prevent urine leakage due to weak pelvic floor muscles. While most commonly known as a female-specific exercise because of the effect childbirth has on pelvic floor muscles, Kegels benefit males equally by controlling the flow of semen and urine. In males, Kegels also increase penis firmness and control ejaculation during an erection.
How to Identify
Stop the flow of urine when urinating to identify the kegel muscle. If you succeed in stopping the flow, you've identified the correct muscle. Women may also identify the muscle by inserting a finger into the vagina and squeezing the finger with your vaginal muscles; your vagina should feel tight and the pelvic floor should move upward. Men can identify the muscle by inserting a finger into the anus and tightening the muscle as if you are holding in your urine until the anus tightens.
How to Perform
Empty the bladder before performing Kegels. Tighten your pelvic floor muscles and hold for five seconds, then relax for five seconds. Aim for four to five repetitions when you start. Work up to performing Kegels for 10 seconds with 10 seconds between each exercise. Perform the exercises three times a day; work up to 10 repetitions a day when it feels comfortable. Focus solely on tightening the pelvic floor muscles; do not tighten your abdomen, buttocks or thighs.
Other Suggestions and Tips
Perform Kegel sets any time of day, but primarily when you can concentrate on the exercise. Since no one can see you performing a Kegel, fit in sets when you are sitting at traffic lights, watching TV or talking on the phone. Similar to when you work any muscle, don't overdo it and rest muscles or perform fewer repetitions if you experience soreness. Expect to see results within about eight to 12 weeks. Women should experience less-frequent urine leakage and may experience more intense orgasms. Men should also experience fewer problems with incontinence and should have a more erect penis and better control over premature ejaculation.
