Kegel exercises strengthen the pubococcygeal (PC) muscles that run from the tail bone to the pubic bone. Researchers at the Mayo Clinic have said that strengthening these muscles can have multiple benefits for both men and women, including control of incontinence and increased sexual satisfaction. Stronger PC muscles can also help women through pregnancy and childbirth. There are several variations of the Kegel exercise that can be performed anytime and anywhere, but in order to do them properly, it is important to make sure you're exercising the proper muscles.
Targeting the PC Muscles
The PC muscles can be found by attempting to stop the flow of urine while using the bathroom. The muscles that clench to stop the flow are the PC muscles. If this doesn't work, researchers at the University of California at Santa Barbara (UCSB) suggest that women insert a finger into their vagina and try to grip the finger with their vaginal sphincter muscles. Likewise, men can insert a lubricated finger into their anus and try to grip it with their anal sphincter. In both cases, the PC muscles are contracting.
Method One
This exercise is performed by tightening the PC muscles and holding the contraction for five seconds followed by a five-second release. Researchers at the University of California at Santa Barbara recommend that as this becomes more comfortable, the contraction period should be increased to 10 seconds. Doctors at the Mayo Clinic recommend this exercise be performed in sets of 10 three times a day.
Method Two
This method involves counting from one to five while tightening the PC muscles a little more with each count until you reach five. This is followed by incrementally relaxing the muscles as you slowly count backward to one. UCSB researchers recommend 10 sets of these exercises. A variation of this method suggested by doctors at the Mayo Clinic involves visualizing an elevator going up four floors while tightening the muscles a little more at each floor and relaxing them slowly as the elevator descends.
Method Three
Quickly clench and release your PC muscles repeatedly. UCSB researchers recommend you begin with 10-second sets, slowly working up to 30-second sets as you get more comfortable. They recommend a short rest between sets. The Mayo Clinic researchers say you can vary this method by counting rapidly to 10 or 20, with a contract/relax repetition each time you say a number.
