Kegel exercises - what they are and what they are for

Kegel exercises are the best form of training for all women new to using Chinese balls or other pelvic floor rehabilitation devices. Kegel exercises therefore serve to strengthen the damaged pelvic floor.

What is the pelvic floor and what are its functions?

The pelvic floor is a group of muscles and antigravity ligaments located at the base of the pelvis. Within these muscles is the pubococcygeus muscle, which is the muscle we should focus on when performing Kegel exercises. The core system includes the deep muscles that form the walls that "enclose" our trunk: the abdomen, diaphragm, obliques, lumbar muscles, and pelvic floor.

Its best-known function is to support the digestive, urinary and reproductive systems.

Thus, it is responsible for controlling urinary and anal continence.

To put it simply, it's a game of pressure, closing, and opening. This process of contractions isn't innate to human beings; rather, it's something we learned when we started potty training, and it has become a natural impulse of our bodies. Kegel exercises are based on this game of pressure.

How can I tell if my pelvic floor is damaged and I need to do Kegel exercises?

Answering this question is not easy, considering the symptoms, it could be due to different problems.

The two main problems that can affect our pelvic floor are a weakened pelvic floor and pelvic floor hypertonicity. In other words, you can have a weakened pelvic floor or an overdeveloped one.

You may have a weakened pelvic floor and need to perform Kegel exercises to strengthen it if:

• Have you ever had or do you often leak urine during sports, when coughing or sneezing, or when performing some kind of effort such as carrying something heavy?
• Have you ever felt a strong urge to go to the bathroom and before you got there, you leaked some urine (even if it was just a couple of drops)?
• You feel a feeling of heaviness in your vagina or notice a lump towards the exit of the vagina.
• You pass gas quite often without being able to control it.

On the contrary, if your problem is pelvic floor hypertonia you will notice:

• Severe pain or complete inability to have sexual relations.
• Pain in the vaginal area during or after exercise.
• You have to perform strange maneuvers to urinate or defecate, such as pressing on your abdomen or trying to manually open the anal sphincter.
• Pain in the vagina, pelvis, or lower back during periods of high stress.

If we experience any of these symptoms, no matter how minor, we should consult a specialist. We often make the mistake of normalizing certain situations, such as mild urine leakage when laughing, coughing, sneezing, etc. However, it's important to consult with our gynecologist and/or a physical therapist specializing in pelvic floor muscles so they can assess the state of our pelvic muscles.

1 in 3 women suffer from pelvic floor weakness, sometimes without even knowing it.

What factors can weaken or damage the pelvic floor and make Kegel exercises necessary?

• Pregnancy, childbirth, postpartum and menopause can damage the pelvic floor, causing atrophy and vaginal dryness.
• Chronic constipation is one of the main risk factors for pelvic dysfunction. Hydration is a key factor, as it prevents constipation.
• High-impact sports, such as volleyball or running, typically have an 80% prevalence of urinary incontinence.

How can we improve the pelvic floor with Kegel exercises?

There are different ways to exercise your pelvic floor that will help you improve tone and strength depending on your needs: from Kegel exercises, exercises with Chinese balls, exercisers and weights... to vibrators and dildos.

We must keep in mind that not all pelvic floor dysfunctions are due to weakness in these muscles, so it won't always be beneficial to try to strengthen them uncontrollably.

The first step to begin strengthening your pelvic floor is to have your condition assessed by a specialized professional: a pelvic floor physiotherapist, midwife, or gynecologist.

If after this assessment you feel your pelvic floor is weak, you can strengthen it with the use of Chinese balls or Kegel balls.

Kegel exercises to strengthen the pelvic floor

Progressive Kegel exercises are the most recommended option for strengthening the pelvic floor. They are essential for supporting the abdominal organs, reducing or combating the risk of urinary incontinence, and preparing for and recovering from childbirth. Also, and no less important, they help maintain muscle tension, which will improve sensations during intimate relationships.

The first step is to locate your pelvic floor muscles, or pubococcygeus muscle.

What is the pubococcygeus (PC) muscle and how to find it?

The pubococcygeus muscle is one of the many muscles that make up the pelvic floor. This is the muscle that Kegel exercise routines focus on. It's V-shaped, with the connection point at the back (at the tailbone) and the wider end at the front (at the pubic bone). The muscle branches off and surrounds the genitals and anus.

During orgasm, this muscle contractions and stimulation occur. Pubococcygeus muscle contraction exercises, or Kegel exercises, help strengthen it and prevent urinary incontinence. They are also very helpful, not only in curing hemorrhoids but also in preventing them. Since the pubococcygeus muscle surrounds the vagina, exercise and training also provide sexual benefits. It's important to remember that the pubococcygeus muscle contracts voluntarily.

You can identify your pubococcygeus muscle by trying to stop the flow of urine, or by feeling the vaginal contraction against your finger. This is best done in the shower or while sitting on the toilet. Once you've found it, you can do it anywhere.

Once you've mastered your pelvic floor contractions, it's all very easy. The fun part about strengthening your pubococcygeus muscle is that it can be very enjoyable.

Find the position that's most comfortable for you to do the exercises. At first, you can do them lying on your back or on your side, or while sitting, always making sure your spine is straight and your pelvis is in a neutral position. Don't hold your breath or change your breathing pattern.

First and foremost, when we decide to do Kegel exercises, we should consider preparing the balls. If we only have half an hour to spare but need to clean and sterilize the balls, we might give up. We recommend an easy solution: store the clean, dry balls in a satin bag after each use. We recommend how to clean Kegel balls here. When the time is right, just 2-3 sprays of antibacterial spray are enough, and you're good to go! The cleaning sprays specially created for our Kegel balls are completely safe for the body. You should also have a water-based lubricant on hand to facilitate insertion. This way, we'll waste no time and can start the exercises as quickly as possible.

If you want to know more about how to clean your Chinese balls, we explain it here:

How to clean your Chinese balls?

Get into a comfortable position and try to relax.

Daily routines for Kegel exercises

At first, focus on contracting your muscles. Contract the muscles surrounding your perineal openings (anus, vagina, and urethra) as if you wanted to close them and lift them upward. Do this as intensely as possible, holding it for 3 to 10 seconds. Don't contract any other muscles. After each contraction, slowly relax your muscles, allowing them to return to their initial position. After 8-12 contractions, which is one set, take a short 15-20 second break. You should do three sets a day.

You'll start lying down, if necessary, because your muscles are still weak. The goal is to eventually perform perineal contractions standing and moving, with these contractions becoming stronger and longer.

Once you know the position of your muscles and the correct way to contract and relax them, you can begin your exercise with the Kegel balls. Because of their function, you'll need to do them while moving. The Kegel balls' vibrations cause the muscles to contract automatically, so you can continue with your daily routine.

These are the Kegel exercise kits we recommend:

Let's be clear. To exercise with traditional Chinese balls, you have to move. They require movement to create the vibrations that cause involuntary contractions and stimulate the pubococcygeus muscles.

Start with the single ball , which is lighter. It's recommended to choose the ball with a stand for easier removal. There are simple single balls (solid pieces) and single balls, which have two interchangeable balls for a stand. The single ball weighs 30-40 grams, which is the perfect weight for beginners.

After about 6-8 weeks, you can increase the weight and/or number of balls, further strengthening your pelvic floor.

However, there are smart Kegel balls on the market that really do the work for us. And you can use these balls while lying in bed, watching a movie... Although you might not be able to concentrate, because they're usually controlled by an app. It's like a personalized virtual trainer, with courses, badges, games, prizes, etc. Overall, it's a lot of fun. There are also Kegel balls controlled by a remote control. We explain the difference between all these types here:

Types of Chinese Balls - Everything You Need to Know

Kegel exercises - contraindications

However, Kegel exercises are not recommended for everyone; pelvic floor muscles are not recommended for those with hypertonia (excessive muscle tone), such as vaginismus and some dyspareunia. In these situations, the focus is on relaxation, not strengthening, of the pelvic floor.

Another case in which Kegel exercises are not recommended is after surgery, during the healing process. Pelvic exercises should also not be performed during pregnancies where there is a risk of premature birth (in cases of placenta previa or a shorter than expected cervix).

In any case, Pelvia recommends that you consult with your gynecologist or physical therapist before beginning your Kegel exercise routine.