kegel exercises

Easy Kegel Exercise Poses Every One Must Try

When it comes to trying a new exercise, we all may hesitate a little. But, trying out kegel exercises or also known as pelvic floor exercises, if you haven’t tried them already, may turn out to be super beneficial for you. If you have been suffering from weakened pelvic muscles then this blog will guide you in the right direction to do it correctly. 

Btw, do we even know what purpose are kegel exercises done for? Let’s start with that.

What Are Kegel Exercises?

Kegel Exercises

Kegel exercises are workouts to build up the muscles in your pelvic floor. They may also be referred to as pelvic floor exercises. They have an impact on the rectum, bladder, small intestine, and muscles that support your uterus. Kegel exercises not only keep them in shape, but they can also prevent bladder leaks and accidentally passing gas or stools. 

These muscles influence sexual function and support your bladder and bowel. If you dribble after you urinate or struggle with bladder or bowel incontinence, kegels can be helpful. They can improve sex by enhancing your orgasmic experience and providing you with more control over ejaculation.

Benefits of kegel exercises for women

You might not even be aware of your pelvic floor muscles when they are functioning normally. However, they may begin to wane as you age. You now run the risk of developing a condition known as pelvic organ prolapse (POP). Your pelvic organs essentially begin to droop. They could exit or enter your vagina. Your vaginal tissues may begin to protrude from your body after a hysterectomy. 

  • Pregnancy is another factor that increases your risk of developing POP.
  • delivering a child vaginally.
  • Operating on the pelvis (C-section or hysterectomy)
  • Genetics
  • recurring sneezing, coughing, or laughing (it pushes on the pelvic organs).

NOTE - Kegel exercises aren’t just for women. They can strengthen men’s pelvic floor muscles, too. 

How to Find the Right Muscles

You alternately tense and release the muscles that govern urination. Finding the appropriate muscles to tighten is crucial.

When you need to urinate again, start to urinate, then stop. Feel the muscles in your bladder, anus, or vagina (in women) tighten and rise. These are the muscles of the pelvic floor. You know you did the exercise correctly when they start to tighten up. Your belly, thigh, and buttock muscles should all be relaxed.

If you're still unsure that you're tensing the appropriate muscles:

  • Imagine that you are trying to keep yourself from passing gas.

How to Do Kegel Exercises

Try to pee. Squeeze your muscles to hold in the urine whenever it starts to come out. The muscles should start to lift.

Squeezing the muscles that prevent you from passing gas is another option.

You just completed a Kegel. Release the muscle, then repeat.

Beginning gradually, try contracting and then relaxing your pelvic floor muscles for three seconds each. Repeat this procedure ten times. One set, then. If you are unable to complete 10, try as many as you can and gradually increase. Work your way up to performing one set of 10 kegels twice or three times daily.

But refrain from making it a habit to perform Kegels when you urinate. Other issues, including urinary tract infections, may result from this.

How to do kegel exercises for women correctly?

Kegel exercises should be performed with proper form to isolate the pelvic muscles and contract and strengthen them. 

To start, consider performing Kegels while lying down to avoid defying gravity. Exhale while placing one hand on your tummy. Contract your pelvic floor muscles while keeping your butt, stomach, and thighs in a relaxed position. 

Visualise pulling inward and toward your head, then hold that squeeze. Bending your knees and possibly even lifting your butt off the floor may be beneficial. Hold your breath, but don't!

Lay down and let your muscles rest.

Lift up and inward while contracting your pelvic muscles.

To begin, hold for three seconds.

4 Best Positions For Kegel Exercise

Finding the optimal workout positions is essential to discovering the finest Kegel exercise plan. We have excellent news, though! For pelvic floor exercises, there is no one "ideal" body position. 

There are a variety of stances that, provided your technique is sound, can function admirably for many individuals, each with their own set of requirements. 

Therefore, read on to learn more and make the most of your pelvic health, regardless of whether your interest in your pelvic floor muscles is related to sexual function, bladder control, or urinary incontinence.

In general, baseline pelvic floor muscle activation rises from a lying down to a seated position to a standing one (and beyond — think walking, climbing stairs, etc).

As their pelvic floor muscles gain strength and control, many people discover that it is effective to gradually adapt their routine in that direction.

1. Laying Flat

Lying down is a terrific place to start, especially for novices, as your muscles won't need to work as hard to fight gravity than they would if you were standing. After locating your pelvic floor muscles, perform your Kegel exercises while lying on your back with your knees slightly apart.

For Kegel exercises, lying down can be a particularly advantageous position if:

  • Your weak pelvic floor muscles
  • You just had a baby.
  • You underwent a hysterectomy or prolapse surgery and are returning to Kegels.
  • If it is difficult to elevate the pelvic floor, you may have prolapse issues.

To avoid supine hypotensive syndrome in late pregnancy, it is typically advised to be in a semi-reclined position with pillows supporting you.

2. Sitting Down

Another great option is to perform Kegel exercises while seated, as the practice and strength improvements are slightly more applicable to everyday life.

The most important consideration when sitting is your posture. Your core muscles can relax if you are slouching or leaning back against a seat, which can even put more pressure on your pelvic floor. According to studies, the ideal sitting position is straight up with your lower back curving inward toward your belly button. Therefore, avoid having your back against the seat back or choose a seat without one.

3. Standing

Sitting and standing both have advantages, but standing has more. Your muscles practise working when you're standing and get stronger since you have to lift your pelvic floor against gravity.

It is easier to concentrate on your pelvic floor and prevent tensing your inner thighs when you are standing with your feet hip-width apart and your toes pointing slightly inwards. Additionally, be careful to make sure your pelvic floor muscles, not your glutes or abdominals, are engaged. Keep your shoulders back and avoid sagging, just like when you're sitting.

How often should I do Kegel exercises?

You lose it if you don't use it. Pelvic floor muscles require regular exercise, just like any other muscle.

FAQs : Frequently Asked Questions asked in the Sister’s Community
1. Can Kegels help your period?

Kegel exercises or pelvic floor exercises can help lower the pain during periods. 

2. Can I do kegels during periods?

Yes, you can do Kegel exercises or pelvic floor exercises during periods too. 

Bonus Tip : How can you keep your intimate parts healthy?

Intimate Lightening Serum : This super product will even tone your intimate area while nourishing and tightening the skin. Apply the serum to your inner thighs thrice a week and the pigmentation will lighten every week.

Intimate Hygiene Wash : It cleans your intimate areas well and keeps them safe against infections. It helps to maintain the right PH balance.


We hope this blog was helpful in learning about kegel exercise. 
For more such informative content, keep following the blog section of The KSisters.

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