When performing a Kegel exercise, you should tighten your pelvic floor muscles so that you feel them engage.
Understanding Kegel Tightness
Kegel exercises are all about strengthening your pelvic floor muscles. The key is to contract these muscles effectively without overdoing it. The goal is not maximum squeezing, but controlled engagement.
How to Feel the Correct Tightness
According to the NIH, the correct way to perform a Kegel includes the following actions:
- Identify the muscles: Imagine you are trying to stop the flow of urine midstream. These are the muscles you should be targeting.
- Insertion Test: You can insert a finger into your vagina and try to tighten the muscles around it. You should feel them squeeze, as noted in the provided reference, "If you're doing your kegel exercises correctly, you should feel your muscles tighten as you do this."
- The Squeeze: The squeeze should not be an all-out clench; it's more of a firm engagement that you can hold.
What It Should Feel Like
The sensation should not cause any pain or discomfort. Instead, you'll notice a tightening of the muscles within your pelvis. This tightening is the muscle contraction of your pelvic floor working to strengthen it. You shouldn't feel tension in your stomach, buttocks, or inner thighs.
Signs of Improper Kegels
It is important to ensure you are doing the exercise correctly. If you are unsure if you are performing them correctly, it is advised you speak with your doctor for assistance.
- Tensing other muscles: If you feel tension in your stomach, buttocks, or thighs you are not doing it correctly.
- Pain: You should not feel any pain.
Key Points To Remember
- Controlled Engagement: Focus on a controlled and sustained contraction of your pelvic floor muscles.
- No Pain: Your Kegel exercises should never cause discomfort.
- Consistency is Key: Regular and properly performed Kegels are important for results.
By using these guidelines, you'll be able to ensure you are performing Kegel exercises correctly.
