{"id":44993,"date":"2025-07-22T10:09:20","date_gmt":"2025-07-22T08:09:20","guid":{"rendered":"https:\/\/getitmagazine.co.za\/highway-berea\/?p=44993"},"modified":"2025-07-22T10:09:20","modified_gmt":"2025-07-22T08:09:20","slug":"a-quick-guide-to-kegels-for-women","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/highway-berea\/blog\/2025\/07\/22\/a-quick-guide-to-kegels-for-women\/","title":{"rendered":"A quick guide to kegels for women"},"content":{"rendered":"<p>Your pelvic floor does a lot more than you might think &#8211; it supports your bladder, bowel and uterus, and plays a vital role in core strength and overall well-being.<\/p>\n<p>Whether you\u2019re recovering after childbirth, dealing with bladder leaks or simply looking to maintain pelvic health, Kegel exercises can make a big difference.<\/p>\n<p>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.<\/p>\n<p><strong>What are kegels<\/strong><\/p>\n<p>Kegels strengthen pelvic floor muscles that support the bladder and bowel.<\/p>\n<p><strong>Why kegel exercises matter<\/strong><\/p>\n<ul>\n<li>Kegels reduce urine leaks from sneezing or lifting<\/li>\n<li>They help with pelvic organ support<\/li>\n<li>They improve sexual function and bowel control<\/li>\n<\/ul>\n<p><strong>Who should do them<\/strong><\/p>\n<ul>\n<li>Women with bladder or bowel leaks<\/li>\n<li>Pregnant women, both before and after pregnancy<\/li>\n<li>Middle-aged and older women<\/li>\n<li>Anyone with pelvic muscle weakness<\/li>\n<\/ul>\n<p><strong>How to do them<\/strong><\/p>\n<ul>\n<li>Identify muscles by stopping urine flow once (don\u2019t repeat)<\/li>\n<li>Lie on your back, knees bent, relax your thighs<\/li>\n<li>Squeeze your vaginal and rectal muscles together<\/li>\n<li>Hold for three to six seconds, relax and repeat<\/li>\n<\/ul>\n<p><strong>Frequency<\/strong><\/p>\n<ul>\n<li>Do eight to 10 reps per set<\/li>\n<li>Do three sets per day. Target: 30 in total<\/li>\n<\/ul>\n<p><strong>Extra tips<\/strong><\/p>\n<ul>\n<li>Stay hydrated<\/li>\n<li>Avoid caffeine, alcohol, and smoking<\/li>\n<li>Keep a healthy weight<\/li>\n<li>See a urologist if symptoms persist<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Your pelvic floor does a lot more than you might think &#8211; it supports your bladder, bowel and uterus, and plays a vital role in core strength and overall well-being. Whether you\u2019re recovering after childbirth, dealing with bladder leaks or simply looking to maintain pelvic health, Kegel exercises can make a big difference. In this [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":45008,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[11616,11619,11618,11617,8316,11620,144],"class_list":{"0":"post-44993","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-and-beauty","8":"tag-bladder","9":"tag-dr-avikar-singh","10":"tag-dr-kiran-singh","11":"tag-kegels","12":"tag-specialist","13":"tag-urologist","14":"tag-womens-health"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A quick guide to kegels for women - Get it Highway &amp; Berea<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/getitmagazine.co.za\/highway-berea\/blog\/2025\/07\/22\/a-quick-guide-to-kegels-for-women\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A quick guide to kegels for women - Get it Highway &amp; Berea\" \/>\n<meta property=\"og:description\" content=\"Your pelvic floor does a lot more than you might think &#8211; it supports your bladder, bowel and uterus, and plays a vital role in core strength and overall well-being. Whether you\u2019re recovering after childbirth, dealing with bladder leaks or simply looking to maintain pelvic health, Kegel exercises can make a big difference. 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