Pelvic Power: How To Get the Most Out of Your Kegels

You do your morning leg stretches, and even curl dumbbells to keep your biceps in shape, but there’s one muscle group you might be neglecting: Are you keeping up with your Kegels? 

Maybe you’ve been asked that very same question in the past by your OB-GYN, physical therapist, or a well-informed friend. So many women skip these exercises, thinking they’re optional — and maybe just too unimportant to worry about. But doing Kegels can be a tremendously impactful (and easy) way to support your health. While you’re probably familiar with Kegel exercises, do you know what the connection is between these internal muscle contractions and the overall well-being of your pelvic floor?

According to urogynecologist and women’s health expert Betsy Greenleaf, DO, the pelvic floor serves as a cornerstone of our health, bearing the brunt of internal bodily pressure. The intricate area is made up of muscles, nerves, and connective tissue, and houses pelvic organs like the bladder, colon, and (in women), reproductive organs like the vagina, cervix, and uterus. 

Dr. Greenleaf explains, “It’s like an open bowl to gravity. Our hip and pelvic bones offer external protection, but there’s limited support to hold things in.” When we’re young and healthy, the pelvic floor often goes unnoticed. But over time, factors like pregnancy, aging, or menopause can compromise the strength and functionality of our pelvic floor. “That’s when we’re all of a sudden saying, Wait, what’s going wrong? And what can I do about it?” 

This is where Kegel exercises can help. (As always, ensure with your doctor that they’re safe for you before starting a regimen.) But according to studies, a large percentage of women do Kegel exercises incorrectly, which can lead to further damage — and even weakening — in the pelvic floor area. Below, Dr. Greenleaf explains why she recommends using a Kegel trainer device, like plusOne’s easy-to-use option, and shares other advice for cultivating a robust pelvic floor. 

How do you know if your pelvic floor is weakening? 

Indications of a weakening pelvic floor may show up as not being able to hold in or control pee, stool, or gas. “We begin losing approximately eight to 10 percent of our muscle mass every decade starting in our thirties. As time goes on, if we aren’t doing any kind of exercises to strengthen those pelvic muscles, issues can begin to surface,” says Dr. Greenleaf. “Much like how boobs start drooping as women get older, so can our pelvic floor. This may mean that our bladder starts to bulge through the vagina or the vagina might start bulging down to the rectum.” 

Many of the issues arise after childbirth. “If it was up to me, I would have every woman who’s given birth follow up with a urogynecologist or a pelvic physical therapist, because a lot of pelvic-floor problems can happen during pregnancy and childbirth, whether you’ve had a vaginal childbirth or a C-section,” says Dr. Greenleaf. Even though giving birth is natural, it causes a lot of physical trauma, and these postpartum check-ins can make a significant difference in ensuring women’s long-term pelvic health, helping them address any issues and learning how to safely regain strength in the area. 

How does menopause affect the pelvic floor? 

Prior to menopause, when hormone levels, especially estrogen, are at their peak, vaginal tissue remains thick and supportive, explains Dr. Greenleaf. However, when those estrogen levels decline during menopause, that can lead to tissue thinning. This life stage can reveal previous damage to ligaments and result in incontinence or prolapse that might not’ve been noticeable before. That’s why many women might start to experience urinary leaking when they cough, laugh, or sneeze.

And luckily, there are plenty of ways to boost your tissue health. “There’s a whole range of things you can do to rejuvenate the tissue,” says Dr. Greenleaf. “You’ll want to work with a healthcare practitioner to decide what’s right for you, whether it’s an over-the-counter moisturizer with hyaluronic acid, prescription estrogen, or other therapies.” 

What are Kegel exercises and how do you do them?

Named after Dr. Arnold Kegel, who came up with the term in 1948, Kegel exercises help tighten the muscles in the pelvic floor to give them strength and bulk. “The bulk will help hold in the organs and the strength will help you be able to control your urine, stool, and gas,” says Dr. Greenleaf. 

The beauty of doing Kegels is that you don’t need to throw on fancy workout gear to get into a daily practice. Nobody can tell when you’re doing them — whether you’re sitting in traffic, or watching Hulu with friends.

And there are a few different ways to do them: You can tighten the muscles and hold them for several seconds, or you can do quick flicks, where you tighten and relax them quickly, and then repeat that multiple times. 

But many women don’t do Kegels properly, says Dr. Greenleaf. “I find that a lot of women push and bear down like they’re having a bowel movement, but a Kegel is more of a lifting and tightening motion. It’s sucking in muscles you use when you’re trying to hold in gas.” 

That’s why Dr. Greenleaf recommends using a Kegel trainer, since it gives you feedback on whether you’re squeezing and tightening correctly. “The plusOne Kegel trainer is a device that looks like a little egg with a tail on it. There’s a handheld portion that lights up when you’re doing the exercise properly, and lets you know how strong you’re performing the squeezing.” 

What can happen if you do your Kegels incorrectly? 

“You can do damage to the area if you’re doing Kegels wrong,” says Dr. Greenleaf. If you already have a weak pelvic floor, and you’re pushing or bearing down incorrectly, you can cause ligament, muscle, and nerve damage. 

“Anyone with muscle spasm issues or pain in the area should not necessarily be doing Kegels until they’ve been evaluated by a urogynecologist or pelvic floor therapist,” says Dr. Greenleaf.  

(Always consult with your doctor before beginning a Kegel exercise routine to ensure it’s safe.) 

Can Kegels boost your sex life? 

Yes! Focusing on pelvic floor function is crucial, but its impact on sexual wellness is often overlooked. “When these muscles are strong, it helps with sexual enjoyment, wellness, and orgasm, even prolonging the experience of a climax,” says Dr. Greenleaf. If you experience a sudden change in sexual pleasure, it might be beneficial to amp up your Kegels using a safe trainer. (And these benefits extend to men as well, helping with erectile function and premature ejaculation.) 

“This isn’t something we want to wait until our 60s or 70s to think about,” says Dr. Greenleaf. “We want to start doing these exercises now to keep the muscles healthy, just as if we were exercising any other part of our body — so we can avoid issues down the road.”

The information provided on this site isn’t intended as medical advice, and shouldn’t replace professional medical treatment. Consult your doctor with any serious health concerns.