How to do pelvic floor exercises
The key to doing pelvic floor exercises effectively is to engage the proper muscles. If you’re experiencing pelvic pain, sexual discomfort, or incontinence, experts recommend going to a pelvic floor specialist for an evaluation and to figure out which exercises to do.
“It’s not all just Kegels—there are specific muscles that can be targeted and specific techniques,” says Sebesta, like contracting and relaxing certain muscles. “It’s a lot more nuanced than one might think.”
It also requires patience and commitment. “It takes three to six months of consistent training to see the full benefits,” says Sebesta, “and just like any other exercise program, you have to continue to do it or the progress will eventually reverse.”
For people who don’t have bothersome symptoms but want to take preventive steps to strengthen their pelvic floor, Kegels may be the way to go. To do Kegels correctly, try to squeeze and tighten the muscles that control the flow of urine. (To identify the right muscles, stop your flow of urine midstream without using any other muscles—but don’t make this type of interruption a habit, since you’ll risk causing bladder problems, Sebesta recommends.)