Incontinence is a common concern that affects both men and women of older ages. However, as per the studies, incontinence is twice as common in females as compared to males. To deal with this health condition, there are a variety of treatment options, including kegel exercises.

Doing kegel exercises is one of the most recommended and effective solutions for patients who suffer from the problem of incontinence. These are bladder-strengthening exercises that are helpful in preventing pelvic floor problems.

At the same time, it is important to follow the right technique while doing kegel exercises to ensure positive results. To help you out, here is a step-by-step guide to doing pelvic floor exercises. Let’s get started!

Step 1: Finding the right muscles

The first step is to identify the pelvic floor muscles. You will be able to find them by stopping urination midstream. After identifying the muscles, you can choose the right position to do the exercise. Generally, the easiest way to do them is by lying down at first.

Step 2: Improve your technique

When performing Kegels, visualise sitting on a marble and contract your pelvic muscles as if you were raising the marble. Try it for three seconds at a time, then take three deep breaths to unwind.

Step 3: Maintain your attention

Only concentrate on strengthening your pelvic floor muscles if you want the optimum results. Avoid contracting your buttocks, thighs, or abdominal muscles. Try not to hold your breath. Breathe normally while performing the exercises.

It is suggested to repeat the bladder-strengthening exercises three times a day. You can aim for three sets of 10–15 repetitions or more each day. Moreover, if you still do not feel confident about the correct way to do Kegels, there is no harm in seeking guidance from healthcare experts.

FAQ’s

Signs of weak pelvic floor muscles include leaking urine when coughing, sneezing, or laughing, sudden urges to urinate, and difficulty holding urine. Some women also feel a heaviness in their pelvic area or experience back pain. If you feel like you are constantly going to the bathroom or wake up frequently at night to urinate, that may also indicate weakness. In some cases, you might notice a bulging feeling in the vaginal area. If you experience any of these, you might benefit from pelvic floor exercises. Consulting a doctor or physiotherapist can help confirm the issue and guide you on proper steps.

Pelvic floor exercises, also known as Kegel exercises, involve tightening and relaxing the muscles that support the bladder and reproductive organs. These exercises help build strength in the pelvic area, which in turn improves bladder control, reduces leaks, and supports posture. To do the exercises, you need to first identify the correct muscles—usually the ones you would use to stop urination midstream. You hold the contraction for a few seconds, release, and repeat multiple times a day. With regular practice, results can be seen in a few weeks. These exercises are simple, discreet, and effective for women of all ages.

For the best results, it’s recommended to do pelvic floor exercises at least three times a day. Each session can include 8–10 slow contractions and 8–10 fast ones. It’s important to do them regularly for at least 6 to 8 weeks to see noticeable improvement. Just like any form of muscle training, consistency is key. You can do these exercises while sitting, standing, or lying down—whenever it’s most comfortable. Making them a part of your daily routine, like during brushing or watching TV, helps build a habit. Over time, with dedication, the pelvic muscles become stronger and more supportive.

Yes, pelvic floor exercises are one of the most effective ways to reduce and manage urinary incontinence, especially stress incontinence. By strengthening the muscles that support your bladder, you gain better control over leaks when coughing, sneezing, or lifting. Women who practice these exercises regularly often notice fewer leaks and improved bladder control. It’s a non-invasive and natural method with no side effects. Even women who have been dealing with incontinence for years can benefit. While results vary, many women report improvement within a few weeks of starting the exercises. It’s also a good preventive practice for younger women.

Yes, doing pelvic floor exercises correctly is very important. First, identify the right muscles—the ones used to stop urination midstream. Then, tighten these muscles and hold for 3 to 5 seconds, making sure you don’t squeeze your stomach, thighs, or buttocks. Breathe normally during the exercise. Slowly release the muscles and repeat. Make sure not to overdo it or hold your breath, as that can lead to strain. Do not practice while urinating regularly, as it can confuse the bladder. If you're unsure, a physiotherapist can guide you. Correct technique ensures the muscles get the right workout without harm.

Absolutely! Pelvic floor exercises are highly recommended during pregnancy. They help strengthen the muscles needed to support the growing baby and can ease the strain on the lower body. These exercises prepare the muscles for childbirth and also help reduce the chances of urine leaks during pregnancy. After delivery, continued exercises help with quicker recovery and better control over bladder function. However, it’s always best to check with your doctor or midwife before starting, especially if there are any pregnancy complications. Done correctly and regularly, these exercises are safe and beneficial for both the mother and the baby.

You can usually start gentle pelvic floor exercises as early as a few days after childbirth, depending on how you’re feeling and the type of delivery you had. If you had a normal delivery without complications, starting early helps the body heal faster and prevents incontinence. For those who had stitches or a C-section, it’s best to consult a doctor before starting. Begin with light contractions and gradually build up strength over time. Avoid putting too much pressure on yourself—listen to your body. These exercises are important in the postnatal period to regain muscle strength and avoid future bladder problems.

Pelvic floor exercises are generally safe for most women and have no side effects when done correctly. However, doing them the wrong way—such as squeezing the wrong muscles, overdoing them, or holding your breath—can cause muscle strain or discomfort. Some women may feel tired or sore in the pelvic area at first, especially if the muscles are weak. If exercises cause pain, it’s best to stop and seek advice from a doctor or physiotherapist. Like any workout, proper form and moderation are key. Start slow and increase intensity gradually. If unsure, always get professional guidance before continuing.

childbirth or during menopause, when muscle strength naturally decreases. Older women can also improve their quality of life with regular practice. These exercises help prevent leaks, improve posture, and enhance confidence. Since they’re easy and don’t need any equipment, they can be done anytime, anywhere. It’s never too early or too late to start caring for your pelvic health. Consistency and correct technique are the keys to success.