Explanation by Dr. Ali Nemati
Kegel exercises involve contracting and relaxing the pelvic floor muscles, and when done regularly, they yield significant results.
Benefits:
• Once learned, Kegel can be performed anytime, anywhere, even at a desk or in a queue.
• Strengthens the pelvic diaphragm muscles and improves muscular control.
Exercise 1:
1. Lie on your back, legs slightly apart, comfortable.
2. Contract the pelvic floor muscles for 5 seconds.
3. Relax for 5 seconds.
4. Repeat 4–5 times per session.
5. Can be done lying down, standing, or on all fours.
Exercise 2:
1. Imagine pelvic floor muscles as a hollow container.
2. Contract the glutes and lift the legs slightly inward and upward.
3. Hold for 5 seconds, then relax.
4. Repeat 10 times consecutively (~50 seconds).
Important Tips:
1. Be patient: results appear after several weeks of consistent training.
2. Avoid unusual pain: discomfort in abdomen or back indicates incorrect form.
3. Don’t overdo it: excessive pressure fatigues muscles and reduces effectiveness.
4. Focus on the pelvic floor: breathe freely during contraction.
5. Relax other muscles: abdomen, back, sides, and thighs should remain relaxed.
6. Daily repetition: 3 times a day, 3 sets of 10 reps each session.
Kegel can be performed in four positions: lying on the back, standing, on all fours, and the “hollow container” pelvic position.