Your pelvic floor does a lot more than you might think – it supports your bladder, bowel and uterus, and plays a vital role in core strength and overall well-being.
Whether you’re recovering after childbirth, dealing with bladder leaks or simply looking to maintain pelvic health, Kegel exercises can make a big difference.
In this quick guide, specialist urologist brothers Dr Kiran Singh and Dr Avikar Singh share a few simple but effective exercises designed to help women strengthen their pelvic floor muscles, improve bladder control, and boost confidence.
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What are kegels
Kegels strengthen pelvic floor muscles that support the bladder and bowel.
Why kegel exercises matter
- Kegels reduce urine leaks from sneezing or lifting
- They help with pelvic organ support
- They improve sexual function and bowel control
Who should do them
- Women with bladder or bowel leaks
- Pregnant women, both before and after pregnancy
- Middle-aged and older women
- Anyone with pelvic muscle weakness
How to do them
- Identify muscles by stopping urine flow once (don’t repeat)
- Lie on your back, knees bent, relax your thighs
- Squeeze your vaginal and rectal muscles together
- Hold for three to six seconds, relax and repeat
Frequency
- Do eight to 10 reps per set
- Do three sets per day. Target: 30 in total
Extra tips
- Stay hydrated
- Avoid caffeine, alcohol, and smoking
- Keep a healthy weight
- See a urologist if symptoms persist
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