{"id":10883,"date":"2016-08-05T18:16:01","date_gmt":"2016-08-05T10:16:01","guid":{"rendered":"https:\/\/www.intimina.com\/blog\/?p=10883"},"modified":"2022-04-06T10:04:59","modified_gmt":"2022-04-06T08:04:59","slug":"do-kegels-work","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/do-kegels-work\/","title":{"rendered":"Do Kegels work? Yes they do! Here are the facts"},"content":{"rendered":"

This article was medically fact-checked by Consultant Obstetrician and Gynaecologist Dr. Shree Datta<\/a>.<\/em><\/p>\n

From your doctor to your mom, people are always reminding women to keep up with their Kegels. But a lot of women worry that they\u2019re doing all that squeezing in vain because they read an article by a nay-sayer, or because they don\u2019t get results as soon as they start Kegeling. Don\u2019t give up on your Kegels just yet! They absolutely do work. Read on to understand exactly why doctors (and your mom) recommend Kegels so highly<\/a>.<\/span><\/p>\n

What Are Kegels?<\/b><\/h2>\n

First, let\u2019s refresh what\u2019s happening when you do a Kegel. Your pelvic floor is made up of muscles, nerves and connective tissues that sit like a hammock between your pubic bone and the base of your spine. They support your internal organs like the bladder and uterus, and help control your bladder and bowel movements. (You can learn more about the pelvic floor <\/span>here<\/span><\/a>.)<\/span><\/p>\n

When you do a Kegel, you contract and release the muscles, which strengthens them over time.<\/span><\/p>\n

A strong pelvic floor is necessary for all women, but some shouldn\u2019t do Kegels because their pelvic floor is already too tight, so always talk to your doctor before starting any new health regimen.<\/span><\/p>\n

So, How Do Kegels Actually Work? (No Really, What\u2019s Going On There?)<\/b><\/h3>\n

Just like <\/span>lifting weights<\/span><\/a> strengthens your biceps, \u201clifting\u201d your pelvic floor muscles against gravity strengthens them over time. The stronger those muscles are, the better they\u2019re able to support your organs and the more control you have over urination.<\/span><\/p>\n

This is why Kegels are the number one doctor-recommended treatment for pelvic floor issues such as bladder leaks and vaginal laxity. In a study in 2000, Cammu et. al found that Kegels are 66% effective at correcting pelvic floor problems without the need for additional treatment.<\/span><\/p>\n

But Kegels do more than fix problems \u2013 they can make sure you never have to deal with those issues at all. So don\u2019t wait until you start having problems to do Kegels regularly!\u00a0 As an added bonus, they can improve your orgasms and help you have a more supportive core. There\u2019s no downside to starting them now. The catch? You have to be doing them properly.<\/span><\/p>\n

How Do I Do Kegels Correctly?<\/b><\/h3>\n

Kegels only work when you\u2019re doing them correctly. And the reality is that at least <\/span>50% of women<\/span><\/a> are unable to do a proper Kegel contraction using only verbal or written instructions<\/span>1<\/span>. (Check out the most common Kegel mistakes in this <\/span>article<\/span><\/a>.) So, here are some tips to help you get the perfect Kegel technique.<\/span><\/p>\n

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  1. Find your pelvic floor muscles: The easiest way to find the right muscles is to try to stop urination midstream. Your pelvic floor muscles are what allow you to open and close your urethra during urination. That tightening sensation is a Kegel contraction. (But don\u2019t make a habit out of doing Kegels this way, as it can cause more harm than good.)<\/span><\/li>\n
  2. Lift up and In: When you do a Kegel, lift your pelvic floor muscles (aka your vaginal muscles) up and in, hold for a few seconds, and release. You can check this by inserting a clean finger about 2 cm into your vagina to feel the contraction.<\/span><\/li>\n
  3. Remember it\u2019s a two step process: contract <\/span>and <\/span><\/i>Make sure you fully relax your muscles to get the full benefit of the contraction and avoid wearing those muscles out.<\/span><\/li>\n<\/ol>\n

    Still unsure if you\u2019re Kegel-ing correctly? You can find more helpful hints in our Kegel beginners <\/span>article<\/span><\/a> , and check out the video below to hear how Laurie Bailey-Birkholz, family medicine practitioner and Intimina Medical Advisory Board member, helps her patients learn to do Kegels correctly.<\/span><\/p>\n

    If you\u2019re still having troubles or just want to make sure you\u2019re doing them right, remember that you can always ask your doctor for help.<\/span><\/p>\n