Kegel Exercises: Mastering the Art of Intimate Strengthening

Dear Doctor,

I recently heard about Kegel exercises to strengthen pelvic muscles. Could this help me prevent certain health issues? How should I do them correctly?

Jeannette*, 35 years old *name anonymized

Dear Jeannette,

Thank you for your insightful question about Kegel exercises. Indeed, these exercises are extremely beneficial for strengthening pelvic floor muscles, helping prevent issues like incontinence and vaginal laxity. To perform them correctly, ensure you contract the internal muscles, simulating the action of holding your urine, avoiding engagement of the abdominal or gluteal muscles.

Why are they important?

Strengthening these muscles provides numerous benefits, from preventing urinary leaks to enhancing sexual satisfaction. Despite this, some women make common mistakes while practicing Kegel exercises. Here are some tips to ensure optimal execution.

1. Locating the Muscles: It's crucial to target the right muscle group, avoiding contraction of the abdominal or gluteal muscles. You should feel an internal contraction, as if holding your urine.

2. Correct Technique: A common mistake is pushing instead of squeezing. Visualize the movement as an internal pull. Place a finger inside your vagina to confirm the contraction during the exercise.

3. Timing: Contrary to popular belief, avoid doing Kegels during urination, as it may lead to long-term issues. Practice discreetly during your free moments, such as waiting at a red light.

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How often?

I recommend practicing these exercises several times a day for optimal results. Consistency and precision in execution are crucial.

Practice these exercises discreetly during your free moments, like waiting at a red light. Regularity is the key to success.

If you have additional concerns, feel free to discuss them during our next consultation. Additionally, in some cases, starting with a physiotherapist specializing in pelvic floor health may be advisable for more personalized follow-up.

Best regards,

Dr. Sandra Yene Amougui