How to Do Kegel Exercises for Beginners (Without Making It Awkward)

The term Kegel or Kegel exercise has seen a drastic rise in trend in the last five years, thanks to social media. Many of us have already learned what exactly are Kegel exercises, and what are the benefits of doing it. In short, Kegels are for everyone – men, women, teenagers, new moms and even athletes.

But here’s the tricky situation that many people who want to do Kegels face. The simple fact is they are unable to identify the right muscle that works for Kegel exercise, which are – Pelvic Floor Muscles.

Let’s break down this exercise in easy step-by-step method and learn how do you do Kegel exercises for beginners.

Step 1: Find Your Pelvic Floor Muscles

Truth to be told, without identifying the right muscle group, you will never be able to do Kegels. If you are really new to this movement, you need to know what you are doing. Alright, the easiest way to locate your pelvic floor muscle for the very first time is in your bathroom.

While urinating, try to stop your urine midstream for 3 to 5 seconds. Did you feel something? If you did, you just felt and voluntarily controlled your pelvic floor muscles. Don’t worry, you don’t have to pee each time when you will be doing Kegels.

Step 2: Learn How to Properly Do a Kegel

Very well, now you have been successful in identifying your pelvic floor muscles. Here is how you do Kegel movement for beginners:

1. There is no restriction on the body to be in any position. So be comfortable and either sit down in a chair or lie down on a yoga mat.
2. Go easy on yourself. Lie down or sit for about 2 to 3 minutes, let your body relax itself.
3. Now, squeeze your pelvic floor muscles like you were doing while you were peeing.
4. Hold this contraction for 3 to 5 seconds. Don’t overhold it.
5. Release and relax for the same amount of time.

You just completed one complete repetition of a Kegel movement. For best results, aim for 10 – 15 reps per session, two to three times a day.

Step 3: Build It into Your Routine

Once you master the method of doing Kegels, you can do this anywhere and anytime. It could be while standing in a line, lying on your bed or even while watching Netflix (nobody will ever know). Just don’t overdo it, or you may exhaust your pelvic floor muscles. Like any other muscle group, these muscles need rest too.

Bottom Line

Thanks to social platforms, Kegel exercises are now getting the attention they deserve. According to an article published in National Library of Medicine, it’s helpful particularly for women who are in their pregnancy or postpartum phase. In men, it improves prostate health. This movement is also beneficial to improve sexual health in both men and women.