Kegel exercises, also known as pelvic floor exercises, are a way to strengthen the muscles in your pelvic floor that support organs in your pelvis, like your bladder, bowel, and vagina. These exercises involve tightening and then releasing the muscles in your pelvic floor to strengthen them. Kegel exercises can help with issues such as urinary or fecal incontinence, and can give you better control over your bladder and bowels. They can also help prevent your pelvic muscles from getting weak.

To perform Kegel exercises, you should focus on squeezing and lifting the muscles in your pelvic floor, as if youre picking something up with them. You can perform Kegels sitting, standing, or lying down, whichever feels the most comfortable to you. There isnt really a "best" Kegel exercise, as all Kegels are beneficial when performed correctly. You can do Kegel exercises three times a day, with each set consisting of 10 repetitions.

If you have trouble doing Kegel exercises, a healthcare provider might suggest trying biofeedback training and electric stimulation of your pelvic floor muscles. Kegel balls are special devices you wear inside your vagina that help tone your pelvic floor muscles.

Kegel exercises can also be done by men to strengthen the pelvic floor muscles that support the bladder and bowel and affect sexual function. To get started, men should find the right muscles by stopping urination in midstream or tightening the muscles that keep them from passing gas. Men should aim for at least three sets of 10 repetitions a day.

Overall, Kegel exercises are a simple and effective way to strengthen the muscles in your pelvic floor and improve bladder and bowel control.