05/11/2026
❤️Perimeno/Menopause Education ❤️
Onwards to the letter K!!
🚽K is for KEGELS!!🧻
Kegel Exercises: Strengthening Your Pelvic Floor
🤓What Are Kegel Exercises?
Kegel exercises strengthen the pelvic floor muscles : the muscles at the base of your pelvis that support your bladder, bowel, and uterus. Strengthening these muscles can help you gain better control over your bladder and reduce urine leakage.
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👀How to Find Your Pelvic Floor Muscles
The pelvic floor muscles are the ones you use to stop the flow of urine or prevent passing gas. To identify them:
🚽Imagine you are trying to stop urinating midstream or hold back gas.
🏋️♂️You should feel a "squeeze and lift" sensation inside your pelvis.
❗️Make sure you are NOT tightening your stomach, thighs, or buttocks , only the pelvic floor muscles should be working.
❌Do NOT practice by actually stopping your urine stream during urination. This is only for learning which muscles to use.
🙋♀️If you are unsure whether you are doing the exercises correctly, ask your doctor or a pelvic floor physical therapist for guidance.🙋♀️
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💁♀️How to Do Kegel Exercises
1. Empty your bladder before starting.
2. Squeeze and lift your pelvic floor muscles.
3. Hold the squeeze for up to 10 seconds (start with 2-3 seconds if that is easier, and gradually work up).
4. Relax completely for the same amount of time.
5. Repeat 10 times, this is one set.
6. Do 3 sets per day (morning, afternoon, and evening).
You can do Kegel exercises in any position: lying down, sitting, or standing. As you get stronger, try doing them in more upright positions.
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‼️Tips for Success‼️
- Be consistent. Do your exercises every day. It usually takes at least 3 months of regular practice to notice improvement.
- Breathe normally. Do not hold your breath while squeezing.
- Focus on quality. A strong, correct squeeze is more important than doing many repetitions.
- Build gradually. Start with shorter holds and fewer repetitions, then increase over time.
- Use reminders. Link your exercises to daily activities (e.g., after meals, while waiting at a red light, or while watching TV).
- Do NOT do Kegels while urinating. Regularly stopping your urine stream can actually weaken the muscles and increase the risk of bladder problems.
❤️🔥A good time to practice/do them is during s*x…kegels during in*******se can increase the blood supply to the cl****is and va**na and enhance and help or**sm. ❤️🔥
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When to Expect Results⁉️
Most people begin to notice improvement after 6 to 12 weeks of consistent daily practice. Some may take longer. The key is to keep doing the exercises the benefits decrease if you stop.
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When to Seek Help‼️
Talk to your doctor or ask for a referral to a pelvic floor physical therapist if:
- You are unsure whether you are doing the exercises correctly.
- You do not notice improvement after 3 months of regular practice.
- Your symptoms are getting worse.
- You experience pain during the exercises.
A pelvic floor physical therapist can confirm you are using the right muscles and may use biofeedback (a device that measures your muscle activity) to help guide your training.
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Why Kegel Exercises Matter❓
Kegel exercises are recommended as a first-line treatment for stress, urgency, and mixed urinary incontinence. Studies show that about 3 out of 4 women who do pelvic floor exercises regularly for 3 to 6 months report significant improvement or complete resolution of leakage. They are safe, free, and can be done anywhere.
✴️Another tip!!
You can buy kegel trainers on Amazon that help with this!!! Photo below! ⬇️
Perifit is also a kegel trainer available on Amazon that has good data that shows it also can help with pelvic floor!!
Let me know if you have questions!!❤️🙋♀️
