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The Kegel Myth (or Pelvic Floor Exercises)

In the age of information, we are constantly bombarded with advice about how to be our best selves. It seems that every week, there is a new supplement du-jour, or some new exercise fad that we should be following. There is one perennial piece of advice that women are bombarded with day in and day out- “DO YOUR KEGELS”. Kegels, or pelvic floor exercises, were first described by Dr. Arnold Kegel in the 1950’s as a treatment for stress urinary incontinence and pelvic organ prolapse. Since then, the notion that all women should be Kegel-ing on a regular schedule has become ubiquitous. A cottage industry has even sprung up around the Kegel, with products like the Elvie (which claims to be the “No.…

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Featured

 The Kegels Debate. Here’s my view. What do you think?

There is a growing band of movement based practitioners such as Pilates instructors like myself, or Yoga instructors and the like, Physiotherapists and other body workers who believe that there is a valid alternative to the Kegel. We have sound reasons for this and this has finally sparked the Kegels debate and put into the mix that there might be another way to address PF dysfunction.

 To Kegel or Not to Kegel: The Scoop on Pelvic Floor Strength

Kegels. We all know the word — but do we really understand what it actually means to do one? And while we’re at it, what exactly are kegel pelvic exercise weights, and when does it make sense to use one?

Articles of Interest

Do you really need to do Kegels? Physicians on five common pelvic floor myths

Kegels are always the answer. If someone has heard about the pelvic floor, they’ve probably heard about Kegels. The exercise is buzzy. Gwyneth Paltrow’s Goop sells multiple Kegel-related products. Celebrities boast about their Kegel routines. But according to experts, Kegels are not the be all and end all of public health. And for some, they could do more harm than good.

Why does social media hate Kegels?

The issue isn’t kegels themselves. The problem is: Poor teaching – Many people have never been taught correctly or assessed properly One-size-fits-all advice – What works for stress incontinence might worsen pelvic pain Lack of assessment – Not knowing if someone has an overactive, underactive, or poorly coordinated pelvic floor The algorithm rewards controversy – “Kegels are bad” gets more engagement than “Kegels are appropriate for some people when properly prescribed.

'Say no to power peeing' and other good tips from a pelvic floor physical therapist

One in three women will experience a pelvic floor disorder in her lifetime, according to research, including young women and postmenopausal women who have never given birth, Reardon says. Pelvic floor physical therapy, such as certain exercises and stretches, can be an effective way to address some of these issues, she says. Studies have shown it can improve bowel and bladder control, make sex more enjoyable, decrease lower back pain and improve postpartum recovery.

Are Kegels a Good Idea for All Women?

Pelvic floor strengthening can help women with incontinence, but if there is pelvic pain or urgency and frequency without leakage, trying to strengthen those muscles could cause soreness or might even make the urgency worse, Dr. Rickey says. “For some women who are urinating very frequently but not leaking, the cause could be pelvic muscle pain versus weakness. Those women are probably better off seeing a pelvic floor physical therapist right off the bat,” Dr. Rickey says. “A pelvic floor therapist can help them with the pain, and the strengthening has to be done in a more thoughtful, supervised manner than trying exercises at home.”

Are You Kegel-ing Correctly?

A new set of vaginal Bluetooth devices is designed to help us work out our pelvic floors.

Beyond Kegels: The Pelvic Floor Is Finally Getting the Attention It Deserves

The pelvic floor is a group of muscles that connects to an internal web of fascia. “This dynamic system is essential for organ position as it suspends the urethra, bladder, vagina, and rectum, while also providing stability for postural control, preventing leaking of urine, gas or stool, and playing a very important role in sexual function,” explains Michele McGurk, a pelvic floor physical therapist at Danu Physical Therapy in Brooklyn. Carey Macaleer, founder of A-Line Pilates, thinks of it like a hammock holding and supporting your organs and muscles and, when you’re pregnant, the baby too.

Could Kegels Be Doing You More Harm Than Good?

For women of a certain age, it seems like there are plenty of things we're never doing enough of: Exercise, sleep, eating the right foods—and Kegels. Whether it's for a souped-up sex life or the grace to not involuntarily urinate on ourselves while laughing post childbirth, we're constantly being told that Kegels (rhymes with bagels) are the answer.

Gentlemen, Start Your Kegels! Study Looks at Incontinence Treatment

Incontinence is a very common and very not-fun side effect of surgery to remove a cancerous prostate gland. As many as 65% of men who've had the surgery still have episodes of incontinence five years down the road. One approach for more serious cases is yet more surgery. But a study published in the Journal of the American Medical Associationfinds that therapy to help men learn exercises to build up their pelvic-floor muscles can help address the problem. Kegel exercises, as they're called, are often prescribed for women but less familiar to men.

Here Is the Right Way to Do Kegel Exercises

FYI, they’re not just for postpartum recovery.

How to Do Kegel Exercises and Strengthen Your Pelvic Floor

No doubt you've heard the word "kegel." You’ve also probably been told that you should do your Kegel exercises often, but don't really know why, or how to do Kegel exercises.

Kegels Are Not Enough: Do These Pelvic Floor Exercises...

Unleash your pelvic floor superpower! ⁣⁣⁣It’s time to expand the repertoire of pelvic floor exercises beyond Kegels in order to more deeply tap into your core and pelvic floor with these smart and effective techniques.

Kegels for Men

Like any exercise, it can be difficult at first to know that you are performing Kegels properly. But with a daily commitment, it becomes instinctive.

Kegels: Not for women only

Kegel exercises to strengthen pelvic floor muscles have long been seen as just for women, but they may be a way for men to address some common unpleasant issues as they age. "Men also can have issues with these muscles, which can cause urinary leakage, bowel trouble, and even erection problems," says physical therapist Celia Brunette, with Harvard-affiliated Spaulding Rehabilitation Center.

Kegels: The 30-second exercise that can improve incontinence and sex

If there was an exercise that took 30 seconds, didn’t require equipment, didn’t require a doctor’s appointment before starting, and had physical and possibly even sexual benefits — you’d do it, right? Then it’s time to learn about kegel exercises.

Step-by-step guide to performing Kegel exercises

Although Kegel exercises themselves are simple, finding the right muscles to exercises isn't. One-third or more of women and men who do Kegels are actually working their abdominal, buttock, or inner thigh muscles. They don't reap the benefits of the exercises.

Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men)

A Kegel attempts to strengthen the pelvic floor, but it really only continues to pull the sacrum inward promoting even more weakness, and more PF gripping. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes (having no butt) is what makes this group so much more susceptible to pelvic floor disorder (PFD). Zero lumbar curvature (missing the little curve at the small of the back) is the most telling sign that the pelvic floor is beginning to weaken. An easier way to say this is: Weak glutes + too many Kegels = PFD.

The Best Kegel Exercisers, According to Sex Experts and Physical Therapists

To help those who’ve been given a green light for a Kegel regimen, we asked our experts about the best Kegel exercisers. Their 11 favorites — which range from basic Kegel weights to vibrating exercisers to smart devices that give biofeedback via apps...

The Device That Makes Kegel Exercises Less Confusing and Boring

The Perifit allows you to play a video game with your pelvic floor muscles.

To Kegel Or Not To Kegel – That Is The Question

These somehow mysterious but well known exercises are touted as a cure all technique for managing a range of unfortunate side effects of childbirth, including incontinence, weakened pelvic floor, and hernia. However, there has been recent controversy surrounding kegel exercises for pregnant women, as they might actually create more complications than they solve for some moms to be. So should you do kegels or not when you’re expecting?

To Kegel or Not to Kegel?

Kegels have been the only option for pelvic floor exercise for decades. Kegel-type activities have been the universally offered exercise for anything related to pregnancy, postpartum, or pelvic health needs. This idea has been embedded in medical, physiotherapy, fitness, and pop culture. The good news is we have evolved a lot in those decades.

Why Kegels Don’t Work and What To Do Instead!

After years of advocating for better pelvic healthcare advice for women by passionate pelvic floor specialist PTs preaching “kegels aren’t for everyone”, we have finally seen a mass narrative shift in the larger society. We are starting to hear patients come into our offices for the first time and already mention that they heard that kegels may not be the best thing for them to solve their pelvic health issues. This is a HUGE win for pelvic health!

You're probably doing kegels wrong — and it could damage your pelvic floor

Kegel exercises are touted as a one-size-fits-all way to improve orgasms and stop incontinence. But a pelvic floor health expert told Insider that most people don't need to do kegels, and that doing those popular "squeeze along" videos on TikTok can actually be damaging.

You’re Doing Kegels Wrong

There is a lot of misinformation out there about best Kegels practices, so we talked to a pelvic-floor therapist about the most effective ways to keep your genitals strong and vibrant.

‘Are Kegel exercises actually good for you?’

There is much less research on whether Kegels make sex more enjoyable or easier to orgasm, despite what you may have read online or heard from friends. However, what we do know is having a strong pelvic floor helps with sexual enjoyment after giving birth, and might also help men experiencing erection problems.

Resources

9 Best Kegel Weights, According to Pelvic-Floor Experts

The best Kegel weights, as well as smart trainers and machines, exist to strengthen your pelvic floor. Unsure what the pelvic floor even is? Think of it as a hammock that supports some very important organs, like your uterus, bladder, and bowels—and keeps you from going number one or two when you have to go. The pelvic floor enables childbirth, but it's also a major player in your sex life.