Step By Step Guide To Do A Kegel Exercise

Kegel Exercises

You absolutely can’t look any better by doing Kegel exercises. Nor these form of exercise will help you shed a few pounds or be fitter. But one thing it must promise you that, they will do something just crucial as that. Yes! These exercises will help you to get strong muscles to support your bladder.

Why this name?

kegel exercise
Caucasian woman working out on exercise mat

Yeah, that must be what exactly going on your mind. The exercise is named after its founder Dr. Arnold H. Kegel. This was founded way back in the 1940s, by the American gynecologist. Initially, this was recognized to be the most conventional and non-surgical way to prevent the leaking of urine in women. But later it was proven to be working for men erectile dysfunction.

We will discuss the perfect ways and step by step guide to perform the exercise.

Though practicing the Kegel exercise is not what rocket science be like, but finding the right muscle can be very identical. Most of the men or women who perform this exercise can’t reap the maximum benefit of it. Most of them are working on their buttocks, abdominal and thigh muscles.

So before we start let me tell you the first step and some efficient ways to find the muscle.

Step 1:

Discovery of the Pelvic Muscle:

young girl practicing yoga in the morning sunlight at home

Finding the pelvic muscle can be different for men and women.


If you are a woman then:

  • Pretend to tighten your vagina around your tampon
  • Pretend as if you are trying to avoid passing gas


For men:

  • Pretend as if you are trying to stop your urine while urinating
  • Pretend as if you are trying to prevent passing gas.


Step 2:

Practice the contraction:

muscle exercise

You will feel the contraction once you have successfully found the right muscle. The decrease will be more in the back area as compared to the front. Now you need to choose your position. Lie on your back until you feel the contraction of your pelvic floor muscles.

You can even practice it while standing and sitting when you start to be familiar to it.


Step 3:

Perfect the Technique:

thoughtful girl sporty top leggings

You might be doing absolutely right while practicing this contraction and relaxation. But you need to make every stage and each cycle equal and perfect

To do so, you can start imaging that you are sitting on a marble. Now tighten your pelvic muscles in such a way that you are lifting the marble.


Step 4:

Contract and Relax:

young beautiful girl wearing fashion sports

At first, let your pelvic muscle to contract for the next 3 to 5 seconds.

Then relax your muscles for another 3 to 5 seconds

Repeat the same cycle for 10 times.



Don’t contract other muscles: While practicing this exercise keep other muscles like your buttocks, leg and abdominal muscles relax. You don’t even need to lift your pelvis. If you want to keep track of your unwanted intestinal action, just put your hands on your belly.

Extend the Time:Don’t stop the contraction and relaxation time cycle to 5 seconds only. Once you start to be comfortable with the practice, increase the cycle time to 10 seconds or so.

Try to Aim High:Try to practice at least 30 to 40m Kegels in a day. If you find it challenging to do all of them at once, try to break them throughout the day. This is such an exercise that can’t be noticed by any outsider but only you. Thus utilize your time while in the elevator, standing in a queue or waiting in the stoplight.

Take Quick Flicks:Now when you have started doing the longer intervals, don’t stop practicing the quick flicks that you used to do earlier for 2 to 3 seconds.



If you are suffering from erectile dysfunction and it is hard to maintain your erection, don’t worry. Erectile dysfunction will not take your life. Many men suffer from the same dilemma due to various reasons. Diabetes, heart diseases, obesity, and even lower testosterone, can be one of the reasons for the dysfunction.

If you have relied on any generic erectile dysfunction drugs, I am not stopping you. Instead, I will suggest you practice the Kegel exercise aside that.

The Kegel exercises will help you to strengthen your bulbocavernosus muscle. Do you know how this muscle can help you? This muscle does three jobs for you:

  • Your penis gets engorged with blood when it’s erected.
  • It helps in pumping while ejaculating
  • Your urethra gets emptied after passing urine.

You are all knowledgeable about the essential facts about Kegel exercises. But if this term is new, or you are doing this type of exercise for the first time, you might have many questions. Let’s get the answers.

When to expect result while practicing Kegel?

If you are consuming oral drugs for ED, then naturally it will take equal or lesser time to make you feel the difference. You can start expecting the result within a few weeks or a month. If you want to stop taking medicines and want to get long term benefit, add Kegel to your routine.

What if I have trouble while practicing the exercise?

If you have trouble to practice Kegel or Find the right muscle, don’t worry. You can definitely ask for help from your doctor or other health care providers. They will help you to find the right muscle. During the process, your doctor might insert a pressure sensor to your vagina or rectum. A monitor is fixed to measure the pelvic muscles after that.

What is the best time to do Kegels?

As it was told earlier that only you will know that you are practicing the exercise. Thus you can practice it whenever you feel like. Either sitting on the couch or lying on the bed, you can do the exercise. All you need to do is, add this to your daily routine.

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