Kegel exercises, also known as pelvic floor exercises, are used to treat conditions such as incontinence. They're also performed to increase sexual pleasure. Several steps may be taken to ensure proper Kegel exercise technique. Other aids and medical procedures may enhance a Kegel workout.
The PC Muscle
Kegel exercises are designed to strengthen the pubococcygeus or PC muscle. The PC muscle runs from the pubic bone at the front of the body to the tail bone in back and helps support organs such as the bladder and large intestine. The PC muscle also helps control urination and defecation and contracts during orgasm. Strengthening the PC muscle with Kegel exercises can ease urinary and bowel incontinence and may enhance orgasm for both men and women. Kegel exercises may also help women who are undergoing labor.
Proper Kegel Technique
The easiest way to find your PC muscle is to clench your muscles while urinating, stopping the flow of urine. Note: Once you've tried this, don't perform Kegel exercises while urinating; this is bad for your bladder muscles and may cause urinary tract infection. Kegel exercises are best done on an empty bladder. Women can also find the PC muscle by inserting a finger into the vagina and tightening the muscles, feeling the vaginal walls tighten and the pelvic floor move up. Men can find the PC muscle by inserting a finger into the anus and tightening the muscles there.
Kegel Aids
Several aids are available to enhance Kegel exercises, both for use inside and outside the body. Some Kegel aids are worn under the buttocks, adding resistance to Kegel exercises. Internal Kegel exercise aids, such as "barbells," vaginal balls or vaginal cones, are also helpful and potentially pleasurable. Kegel aids may come with biofeedback monitors or with counters that show the amount of Kegel exercises performed.
Biofeedback and Electrical Aid
If you are having trouble finding your PC muscle or can't seem to contract it to perform a Kegel, biofeedback and electrical stimulation are options. During biofeedback, a doctor attaches electrodes to the area outside the vagina or anus or places a sensor inside the vagina or anus. Feedback from the electrodes can show whether you are contracting the correct muscle. Electrical stimulation contracts the PC muscle using small shocks. A session of stimulation usually will help you later perform Kegels on your own.
