the 4 best kegel exercises
what are kegel muscles?
Your pelvic floor is home to an incredible group of muscles, often referred to as Kegel muscles. These muscles support your uterus, bladder, small intestine, and rectum, playing a vital role in bladder control, bowel function, pelvic organ stability, and sexual wellness.When these muscles weaken—due to pregnancy, childbirth, aging, hormonal changes, or other factors—you may notice unwanted symptoms such as urinary leakage, pelvic organ prolapse, or decreased sexual sensation.
benefits of strengthening kegel muscles
Strengthening the kegel muscles involves contracting and relaxing them in a rhythmic manner. These exercises are named after Dr. Arnold Kegel, who first introduced them in the 1940s as a method to strengthen the pelvic floor muscles. There are several reasons why exercising the Kegel muscles is important:
Urinary Incontinence Prevention: Strengthening the pelvic floor muscles can help prevent or reduce urinary incontinence, a condition characterized by involuntary leakage of urine. This is particularly relevant for women who may experience urinary incontinence due to pregnancy, childbirth, or aging.
Pelvic Organ Support: The Kegel muscles provide essential support to the pelvic organs, including the uterus, bladder, and rectum. Strengthening these muscles can help prevent pelvic organ prolapse, a condition where one or more pelvic organs descend into the vaginal canal due to weakened pelvic floor muscles.
Enhanced Sexual Function: Strong Kegel muscles can improve sexual function by increasing sensation and promoting better control over vaginal muscles. This can lead to improved sexual satisfaction for both partners.
Postpartum Recovery: Pregnancy and childbirth can weaken the pelvic floor muscles. Performing Kegel exercises during and after pregnancy can help strengthen these muscles, aiding in postpartum recovery and reducing the risk of pelvic floor disorders.
Preparation for Childbirth: Strengthening the pelvic floor muscles during pregnancy can prepare them for the demands of childbirth, potentially reducing the risk of perineal tears or other birth-related complications.
Improved Bowel Function: Strong pelvic floor muscles also play a role in bowel control. Exercising these muscles can help prevent fecal incontinence and promote regular bowel movements.
practice makes perfect
during these exercises you should not:
feel any downward movement as you contract the muscles.
tighten your thighs or buttocks.
hold your breath.
slow hold (hold-ems)
Sit or lie comfortably with your legs wide apart.
Close your eyes and imagine that you want to "hold on" and stop yourself from passing urine or wind.
Squeeze the muscles around your front passage (vagina) and back passage (anus) as strongly as possible and hold tightly for three seconds. By doing this you should feel the pelvic floor muscles lift up inside. Relax for at least five seconds.
Repeat this "squeeze and lift" movement up to 10 times, holding the contraction for three to five seconds or as long as 10 to 15 seconds if you are able. Ensure that the squeeze stays strong and you can feel the "let go."
Rest for one minute before you proceed to the next exercise.
quick squeeze (speed-ems)
Squeeze and lift the pelvic floor muscles as strongly and quickly as possible. Don't try to hold on to the contraction; just squeeze and let go.
Gradually increase the speed of each contraction and the number of repetitions before the muscle tires. Allow a three-second rest in between each exercise.
Repeat 10 times. Do this several times a day.
squeeze and hold (squeeze-ems)
Squeeze the pelvic floor muscles and hold for a slow count of five to start, working your way up to 10. Relax and rest for 10 seconds.
Repeat five to 10 times. Do this several times a day.
elevator exercise (elevate-ems)
Visualize your midsection as an apartment tower. Using your pelvic floor muscles, draw upwards to the first floor and hold for five seconds.
While continuing to hold, draw upwards to the second floor a five seconds.
Release and repeat several times per day. Sitting on a pillow, disc will help increase your ability to contract.
when kegels aren’t enough: BTL Emsella
While traditional Kegels are effective, they can be hard to perform correctly and consistently. That’s where BTL Emsella comes in. The BTL Emsella chair uses advanced HIFEM (High-Intensity Focused Electromagnetic) technology to stimulate deep pelvic floor contractions—the equivalent of 11,000 perfect Kegels in just one comfortable, 28-minute session.
benefits of BTL Emsella at True Balance
Non-invasive and fully clothed – Just sit back and relax.
No downtime – Return to your day immediately after treatment.
Clinically proven – FDA-cleared for treating urinary incontinence in women and men.
Fast results – Many patients notice improvements after just 2–3 sessions, with optimal results after 6 sessions.
Comprehensive benefits – Improves bladder control, strengthens pelvic floor muscles, supports pelvic organs, and enhances sexual wellness.
take control of your pelvic health
At True Balance, we understand the impact pelvic floor weakness can have on your quality of life. Our BTL Emsella treatment offers a comfortable, non-invasive, and highly effective way to restore strength, improve bladder control, and boost confidence—all without surgery.
Book your BTL Emsella consultation today and take the first step toward lasting pelvic health and renewed confidence.
