Kegel exercises: Indications and examples

kegel exercises kegel exercises

The perineum is an important organ in the body. However, it is often put to the test. For it to regain its functions, there is a simple method within everyone's reach: Kegel exercises.


Imagined by an American gynecologist, Kegel exercises help to strengthen the perineum. This part of the body supports the rectum, small intestine, bladder and uterus. These movements help to fight against urinary disorders, descent of organs, sexual problems, etc.

Dr. Arnold Kegel created these exercises as an alternative to more cumbersome and dangerous surgery for a patient. To put it simply, it is a series of movements to be done for contract, tone and remuscle the perineum.

In humans

For a man, the objective of these exercises is to stimulate the pubococcygeal muscle and the perineal muscles. Urologists recommend these exercises after prostate surgery, especially for limit urinary leakage.

Over time, the work of the male perineum has developed. Now it helps to enhance a man's sexual abilities. It allows better control of the penis to feel more pleasure. So it helps to manage sexual arousal in order to better control your body.

Contrary to popular belief, Kegel exercises do not eradicate premature ejaculation problems. They help to reduce them, it's true, but they don't eliminate them permanently.

In the end, exercises for men help keep the muscles relaxed. In the long term, there will be better control of the body and back and forth movements.

In the woman

Apart from back pain after childbirth, problems with the perineum are just as unpleasant. Kegel exercises are strongly recommended as part of a perineal rehabilitation.

Due to the relaxation of the pelvic muscles, the vaginal sensations decrease. This makes urinary leakage very common after childbirth, but also as you age.

These exercises can be done without accessories, but women can use geisha balls. You have understood correctly, this sex toy is not only intended to provide pleasure, since it is also used for the rehabilitation of the perineum.

When love balls are introduced into the vagina, the pelvic muscles contract automatically. For more effects, you can leave them for up to 2 hours inside the vaginal cavity. The best thing is to introduce them when you do your daily activities: running, walking, driving, etc.


Several kinds of easy exercises exist and each of them requires concentration. There are no specific contraindications, but you can always seek professional advice if you are unsure of your movements.

Before starting, it is important to empty your bladder. Otherwise, you may experience severe discomfort or pain. Urinary or anal leakage can also occur, which is quite unpleasant.

You may also be contracting the wrong muscles. If so, you will have the opposite effect and risk weakening your perineum. To be sure of your moves, here's what to do:

  • In women: place a finger in the vagina. If it is sucked inward at the moment of contracting, the movement is well done. Conversely, if he is expelled, change your contractions.
  • In men and women: place your hands flat on the affected area. If at the time of the contraction, the perineum comes off without pushing your hand, you are making the right movements.

It is also necessary to maintain a good posture, with a straight back and a relaxed body. Unless certain exercises require it, do not contract the other muscles (glutes, thighs, abdomen, etc.)

During the exercises, for men, you have to squeeze the anus, imagining that you want to shorten your penis. For women, it is necessary to contract the perineum so as to retain urine and gases.

Breathing is also very important in performing these exercises. Without one smooth breathing, it will be difficult to control the contractions. Especially since these must be natural.

Attention ! You should feel no pain while performing Kegel exercises. If this is the case, stop or squeeze less hard during the following exercises. But don't worry, since it takes some getting used to before feeling the real benefits of this practice.

Examples of exercises

Depending on the desired effects, there are several kinds of Kegel exercises to practice at home. Men as well as women will find their happiness there.

Awareness of the perineum

Here, the goal is to stimulate blood circulation, to become aware of the perineum and tone your muscles.

For that :

  • Tighten vaginal muscles for 5 seconds
  • Release for 10 seconds
  • Repeat, but without forcing too much.

This exercise can be done for life, at any time of the day. The most important thing is to do it regularly, with 10 contractions per series that you will have to repeat 3 times in a row.

The half-bridge exercise

In this version, the “half-bridge” position is adopted in order to lift the upper body. Similar to a yoga pose, this one will make it easier to contraction of the perineum.

  • Lie on your back
  • Bend your legs to rest on the floor
  • Inhale while contracting the perineum
  • Exhale by squeezing the buttocks and thighs, while gradually rising
  • Go back down slowly in order to unroll the spine.

Hypopressive abdominals

In addition to working the perineum, this Kegel exercise helps with abdominal breathing. It acts on the digestive system and strengthens the abdominals. In addition, it releases physical and nervous tensions, such as back pain frequent.

Start by lying on your back with your feet flat on the floor and your knees bent. Next :

  • Inhale while inflating the belly
  • Exhale gently to contract the abs and perineum
  • Tuck in your belly, as if you want to press it against your navel
  • Dig into the belly at the end of the exhale, bringing it up a little
  • Block the breath to stay in apnea
  • Make a false thoracic inspiration to bring the air from the belly to the chest
  • Release by taking a natural breath.

The ideal is to do between 4 and 5 sets, blocking the breath for 5 to 10 seconds depending on your ability to hold it.

The pelvic tilt

Regarding this exercise, it is also used in the treatment of back pain. Above all, it is important to learn how to breathe in order to relax and be calm. The steps to follow are very simple:

  • Sit down with your feet flat and your hands on your thighs
  • Inhale while inflating the belly and the chest
  • Identify the movements of the perineal muscles: pelvis, sacrum, scrotum
  • Exhale through your mouth while releasing, without making any effort.

Once the breathing is calm and controlled, think about the pelvis. At the moment of inspiration, tilt it forwards by digging the back then at the expiration, flatten the back on the ground.

Movements should be fluid and effortless. This will unblock and free the pelvis in order to have more harmonious sexual relations.

Exercise for the pubococcygeal muscles

Again, the first thing to do is the breathing exercise. Then :

  • Contract the muscle as if you want to urinate or pass gas
  • Inhale at the same time
  • Release while exhaling for 5 to 7 seconds.

Remember that this exercise does not muscle the male perineum, but it controls it. And for that you have to become aware of its existence to better feel it.

Alternate contractions

The same exercise is possible, but alternating the contractions. More precisely, it will be necessary to target the front, that is to say at the base of the penis, then switch to the back, that is to say towards the anus. The best is to do 10 contractions each day, about 3 times.

First, contract the penis as if you want to urinate. Then, contract the anus as if you wanted to hold back gas or stool. The objective is to be able to distinguish the front and rear muscle fibers, in order to control each area.

In summary, Kegel exercises help strengthen the perineum to fight urinary leakage, organ descent and increase sexual pleasure. For both men and women, the benefits are amazing provided you practice the contraction movements well.



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