Sex Ed
Kegels 101: A Plain-English Guide to Your Pelvic Floor
Sep
Your pelvic floor is a group of muscles that works like a hammock at the base of your pelvis. It supports your bladder and bowel, helps with bladder control, and plays a part in sexual sensation. Everyone has one, whatever their body.
Finding the right muscles
Imagine you are trying to stop yourself from passing gas, or stopping the flow of urine midstream. The lift and squeeze you feel is your pelvic floor. Use the urine trick only to identify the muscles, not as a regular exercise, since repeatedly stopping your stream can interfere with emptying your bladder.
A basic routine
- Squeeze and lift for three to five seconds.
- Relax completely for the same amount of time. The relaxing matters as much as the squeeze.
- Repeat ten times, up to three times a day.
Common mistakes
- Holding your breath. Keep breathing normally.
- Squeezing your glutes, thighs or stomach instead.
- Skipping the relax phase.
Where trainers come in
Weighted trainers like our Balance set give your muscles something to hold, a bit like weights at the gym. Start with the lightest one for a few minutes at a time.
Kegels aren’t for everyone
Some people have pelvic floor muscles that are too tight rather than too weak, and squeezing more can make things worse. See a doctor or a pelvic floor physical therapist before starting if you have pelvic pain, pain during sex, leaking, a feeling of heaviness, or if you are pregnant or recently gave birth.
This article is general education, not medical advice. If something hurts, bleeds or worries you, talk to a healthcare provider.
