The Kegel crunch is a simple exercise that strengthens the muscles of the pelvic floor; these muscles support the bladder and prostate (in men) or uterine (in women). Kegels are often part of physical treatment programs for women who experience postpartum urinary incontinence, but they also have therapeutic value for men with urinary incontinence that results from an overactive bladder or benign prostate hyperplasia. Kegel crunches are popular with bodybuilders; they help pull in the lower abdominal muscles and improve posture.
Step 1
Lie on the floor with your knees bent and your feet flat. Lying down lets your pelvic muscles work with gravity, instead of against it; it's the best starting position for beginners.
Step 2
Contract the muscles of your lower pelvis. Squeeze in with the muscles you use to cut off flow during urination or to stop yourself from passing gas. The pubococcygenus muscle controls these activities, and that's what you're exercising with a Kegel crunch.
Step 3
Hold the contraction for three seconds, then relax. Do not hold your breath during the contraction. Refrain from contracting your other abdominal muscles or the muscles of your lower legs.
Step 4
Perform 10 repetitions, but don't overdo it. If you start to feel fatigue in your PCG muscle, stop. Gradually work your way up to performing three sets of 10 Kegel crunches three times per day.
Tips and Warnings
- Be patient. It may take as long as three to six weeks for functional improvements to develop from Kegel crunches. Move to a sitting position after you have some experience with the exercise, then gradually advance to standing when you perform Kegel crunches.
- Always seek medical advice for symptoms of urinary dysfunction or pelvic pain. Perform therapeutic Kegel crunches without contracting other muscle groups. Healthy athletes sometimes combine Kegels with other crunches, but this additional stress can cause pelvic inflammation in people experiencing urinary incontinence or BPH.
