Kegel

oec:kegel

An isometric contraction of the pelvic floor muscles performed to improve pelvic support and neuromuscular control.

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Also called: Kegels, Pelvic floor contraction, Pelvic floor exercise, Kegel Exercise, Controlled Kegels

How to do it

Lie on your back with your knees bent and feet flat on the floor, or sit comfortably upright in a chair.
Ensure your lower back is in a comfortable neutral alignment.
Completely relax your abdominal, gluteal, and thigh musculature before beginning.

Draw the pelvic floor muscles inward and upward, as if trying to stop the flow of urine and prevent passing gas simultaneously.
Hold the contraction firmly for the target duration without tensing your glutes, gripping your inner thighs, or bearing down.
Gently and fully release the contraction, resting for at least as long as the duration of the hold before initiating the next repetition.

Breathe normally and continuously throughout the contraction; never hold your breath.

Bearing down or pushing outward instead of lifting inward and upward.: Focus on an inward lifting sensation toward your navel rather than straining downward.
Compensating by squeezing the glutes, adductors, or outer abdominal muscles.: Place your hands on your buttocks or inner thighs to verify they remain completely soft while contracting.
Holding breath (Valsalva maneuver) during the contraction.: Count out loud or maintain steady diaphragmatic breathing during each hold.

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