Kegel exercises are a type of exercise that helps to strengthen the pelvic floor muscles. These muscles support organs in the pelvis, such as the bladder, bowel, and vagina in women, and the bladder and bowel in men. Kegel exercises involve tightening and then releasing the muscles in the pelvic floor to strengthen them.

Kegel exercises can help with issues such as urinary incontinence, fecal incontinence, and sexual dysfunction. They can also help keep the pelvic floor muscles strong and prevent them from getting weak.

To perform Kegel exercises, you need to locate the right set of muscles to exercise. Women can pretend to tighten their vagina around a tampon or try to avoid passing gas, while men can pretend to stop the flow of urine midstream. Once you have located the right muscles, you can start doing Kegel exercises by tightening and holding the muscles for a few seconds before releasing them.

It is recommended to do at least 30 to 40 Kegel exercises every day, spreading them throughout the day is better than doing them all at once. Kegel exercises can be done anywhere and anytime, as they are stealth exercises that no one notices but you. If you are struggling to perform Kegels or are unsure if you are using the right muscles, it is recommended to contact a healthcare provider for help.