How To Do Kegel Exercises

Did you know you might be doing your Kegels wrong?

Have you ever heard a woman mention that she had to “do her Kegels?” Kegel exercises (AKA pelvic floor exercises) are the repeated tightening and releasing motion of your pelvic floor muscles.

They’re a great way to prevent bladder leakage. Plus, if you’re already experiencing leakage, Kegels can help get you back to being leak-free. Not only do they help with incontinence, but they’re also an A+ for sexual health and strengthening your bladder, rectum and increasing blood flow around your vagina and pelvic muscles. Below, we’re going to break down who would benefit from doing kegel exercises, as well as the correct way to do them.

Who should do Kegel exercises?

All women benefit from doing Kegels, but for those who report bladder leakage, it’s especially vital that they perform kegel exercises. It’s also important for those women whose pelvic floor muscles might be compromised, be it from childbirth or surgery. You’re more likely to benefit from kegel exercises if you’re:

  • Pregnant: Your baby packs major weight inside your uterus during pregnancy, so your pelvic floor muscles have to strengthen up.
  • Postpartum: Childbirth can result in significant stretching or tearing of the pelvic floor muscles, which is all the more reason to begin a kegel regimen as soon as you’re able to.
  • Recovering from surgery: Some surgeons recommend kegel exercises to improve incontinence after prostate surgery
  • Perimenopausal or in menopause: Menopause can weaken your pelvic floor and cause symptoms ranging from incontinence or prolapse to intimacy issues and more.
  • Generally aging: As you age your pelvic floor muscles weaken over time, so starting your kegel regimen early is a great way to stay toned.

How to properly do Kegel exercises

Not all Kegels are designed equally. Doing your Kegels correctly is a vital part of pelvic health, as an incorrect kegel could make things worse. You know you’re doing your kegel wrong if:

  1. You’re holding your breath, (that pushes the diaphragm muscle down and increases intra-abdominal pressure, which then pushes the pelvic floor muscles down and is basically the opposite direction you want them moving).
  2. If you’re tightening up your abs, glutes or thighs (wrong muscle group!) or doing them impatiently and rapidly is also not best practice.
  3. If you feel added pressure in your belly or thighs, or if you’re holding your breath or putting pressure in your jaw, shoulders or back, you’re doing your Kegels wrong.

To properly do a Kegel, you’ll want to pretend you’re sitting on a blueberry. Then, you’ll tighten your pelvic floor muscles as if you want to lift up the blueberry. Keep it lifted and count to three. Then, slowly relax back down over a count of three. Repeat. Again, you don’t need to hold your breath or tighten your entire body. You only need to focus on tightening your pelvic floor muscles as opposed to your abs or anything else. Remember to breathe freely.

How many Kegel exercises a day?

You should aim to do about 30-45 Kegels per day divided into three sessions of 10-15 reps each.

Just remember, don’t do Kegels when you pee as that can lead to a UTI. Also, don’t overdo it as that can lead to straining when you use the bathroom. Kegels aren’t for everyone. If your pelvic floor muscles are overly tight, this can do more harm than good.

The best way to do Kegel exercises

Nearly 50% of women are unable to do a Kegel properly.

INNOVO’s patented at-home technology is the safest, most convenient way to ensure that you are doing your kegel exercises properly so that you can eliminate bladder leaks for good and get back to doing what you love. It takes the guesswork out of all of those pelvic floor strengthening exercises and delivers 180 perfect Kegels per session.

Using INNOVO for just 30 minutes a day, five days a week over 12 weeks is clinically proven to eliminate bladder leaks.