Ever hear of a kegel? That’s the proper terminology for one type of pelvic floor muscle exercise. While surgeons sometimes recommend kegels and other exercises after surgery on the pelvic floor, these exercises can also be used proactively to keep these muscles strong as you age, especially after childbirth and menopause. If you’re curious about kegel exercises, this guide will teach you what you need to know.
Why Pelvic Floor Health Matters
The pelvic floor muscles support your uterus, rectum, and bladder.
Over time, pelvic floor muscles can weaken, leading to urinary leakage, changes in sexual sensation or function, and loss of bowel control. You might pass gas accidentally or release urine whenever you sneeze, cough, or laugh. Other possible effects include:
- Increased urgency and/or frequency to urinate
- Organs like the bladder may shift downward
- Lower back pain
- Constipation
Signs Your Pelvic Floor May Need Attention
You may want to proactively strengthen your pelvic floor muscles if you’ve had a baby or are getting close to perimenopause. These muscles weaken from pressure from the baby and your uterus expanding.
Other signs your pelvic floor muscles could use some attention include:
- Urinary leakage
- Difficulty emptying your bladder completely
- Pelvic heaviness
- Trouble keeping a tampon in place
- Discomfort during intimacy
Pelvic Floor Exercises for Women
Kegels
Kegels are often regarded as one of the best pelvic floor exercises. Figure out where these muscles are by starting and stopping the flow of urine. Whenever you have time throughout the day, hold those muscles for three to five seconds and release them. Do this at least 10 times, 3-5 times per day. You can gradually increase the time you tighten them.
Additional Exercises to Strengthen Pelvic Floor Muscles
In addition to kegel exercises, diaphragmatic breathing can strengthen your pelvic floor.
Another exercise that has you lie on your back and bend your knees. Then, lift your pelvis while pressing your lower back to the floor.
Other examples of pelvic floor exercises for women include:
- Bridges
- Squats
- Reverse Kegels (relaxing the muscles instead of tightening them)
- Glute and hip strengthening
When Pelvic Floor Exercises Alone May Not Be Enough
Pelvic floor muscle exercises aren’t always enough. You may notice symptoms worsening despite regularly doing pelvic floor exercises.
Your organs may begin to bulge when they shift downward. In some cases, weakness isn’t the problem. The opposite is happening — the muscles are too tight or overactive. If you continue to strengthen them, you may have increased pain, urinary urgency, or constipation.
If you’re experiencing pelvic floor discomfort or dysfunction, there are treatments available, including a mesh-free surgical option like VNEW, awarded Best Pelvic Surgery Technology 2026 by MedTech Outlook.
