You may have heard that Kegel exercises (also known as pelvic floor muscle exercises) are not only a great way to help strengthen weak pelvic floor muscles, but can be something to try for stress urinary incontinence (SUI) to improve bladder control. (SUI is the unintentional loss of urine with physical exertion — like coughing, sneezing, laughing, exercising and lifting things.)
But you might be wondering, how to I do a Kegel? And is there anything more I can do to see results faster?
Making the most out of Kegels with Flyte
First, if you’re going to do Kegels, why not make them as effective and time efficient as possible? We lead busy lives! Our FDA cleared, non-prescription Flyte therapy allows you to make the most of your Kegels.
Flyte is an FDA cleared, clinically proven device that amplifies the benefit of each Kegel by 39 times, so you see results faster. It strengthens the pelvic floor muscles and treats mild, moderate or severe SUI by strengthening these muscles to help restore bladder control.
In clinical trial, most women using Flyte with their Kegels were dry or near dry in 2 – 12 weeks.
- Place the Flyte wand in the vagina and use it while you do Kegels. The Flyte wand is made of body-safe, medical grade silicone. It’s designed to make contact with your pelvic floor muscles.
- During therapy, the Flyte wand sends gentle pulses to your pelvic floor muscles. The pulses feel like a slight vibration, and are not painful.
- This Flyte treatment creates a cellular response in your pelvic muscles giving you a stronger pelvic floor and has been shown to improve SUI.
- Use it for 5 minutes per day for six weeks — the standard treatment time.
- In clinical study, 82.9% of women were continent in 6 weeks. Results are long-lasting. After 6 weeks, some women choose to use Flyte occasionally to maintain pelvic floor tone.
- Flyte is $395 with free shipping and is backed by a money back guarantee. If it doesn’t work for you, simply return it within 4 months for a full refund using our postage-paid label.
See our Flyte by Pelvital reviews
How to do a Kegel exercise
Pelvital’s in-house pelvic floor physical therapist and manager of customer care, Leah Fulker, PT, DPT, breaks down how to do a Kegel in 2 simple steps in this video. Keep reading to learn more about how to get started.
Start in any position that is comfortable for you. When learning how to do a Kegel, you might find it easier to start in this position:
- Lay on your back
- Use some pillow to prop up your hips so they are raised above shoulder height
- Keep your knees up and your feet on the ground.
Squeeze (contract) the muscles that you use to stop the flow of urine and avoid passing gas. (Side note: Do not try to actually stop your flow when you are going to the bathroom as that can lead to UTIs and change the way you naturally urinate.)
Lift the pelvic floor muscles upward and inward. (Think of sucking on a straw.) Hold this for 3-5 seconds, up to 10 seconds. Do not hold your breath. Try not to squeeze your stomach, legs, or butt. Relax the muscles for 3-5 seconds. Repeat this 10 times. Aim for 3 times per day.
If you find you have a hard time contracting or relaxing, read to kegel or not to kegel or consider seeing a pelvic floor physical therapist. Pelvital can refer you to a pelvic floor physical therapist, if you need help locating one.
How to breathe when doing Kegels
There is a right way to breathe while doing Kegels. Here’s what you need to know:
- Avoid holding your breath.
- Inhale at rest (when you relax your pelvic floor muscles). Inhaling helps to naturally relax your pelvic floor before contracting. Relaxing is as important as contracting the pelvic floor muscles.
- Exhale while squeezing and lifting your pelvic floor muscles. Once you have the squeeze and lift and have exhaled, continue to hold this contraction (up to 10 seconds) while breathing normally. Then relax, rest, and breathe normally until your next contraction.
Common questions about Kegels
Are there other kinds of Kegels I should be doing?
Yes! There are 2 kinds of Kegels: endurance holds and quick flicks.
What you have already read are called endurance holds. So what are quick flicks? Quick flicks are just like they sound — quick Kegel contractions. This type of Kegel helps you relearn how to quickly grab that muscle when you need it, for example, when you want to avoid leaking urine during a sneeze or cough. This can be practiced as an exercise (up to 10 reps) to help you learn how to use when you need it. The way to do this type of contraction is the same as an endurance hold, just not holding as long. And during these, you just breathe normally.
Other tips for my Kegels?
Sure! While we say 3-5 seconds for an initial hold time of your pelvic contraction, ideally, we like to challenge that muscle 2 to 3 seconds beyond what it can already do. What that means is if you feel the muscle lose its endurance at 4 seconds, thinking of “lifting it back up” for 2 to 3 more seconds before releasing and resting prior to the next contraction.
Do Kegels really work?
Kegels work for the right person when done correctly. There is a lot of information out there that says “you don’t have to do Kegels,” “don’t do Kegels,” or “avoid Kegels.” And we can agree to disagree. Would you tell someone to not do bicep curls to get their bicep stronger? Or to not do squats to get their hips and thighs stronger? It’s the same concept with our pelvic floor. We still need to learn where this muscle is and when to use it. The pelvic floor muscles work both voluntarily and involuntarily. So we still need to learn control of this muscle.
What can I expect with Kegels?
If you experience bladder leaks with activity (exercise, running, jumping, laughing, coughing, sneezing, bending over, lifting objects off the floor), Kegels can help you strengthen the pelvic floor muscles and regain better bladder control, among other benefits. If you want to enhance your Kegel exercises and see bladder control benefits faster, consider adding Flyte to the mix. Flyte is an FDA cleared, clinically proven intravaginal device that amplifies the benefit of each Kegel by 39 times. It’s a 5 minute per day treatment you use at home for 6 weeks, the standard treatment time.
Still have questions about how to do Kegel exercises?
If you’re still not sure about Kegels, you can reach out to Leah via our free Ask a PT service to get answers to your questions about Kegels, the pelvic floor or SUI.
Flyte is the FDA-cleared, clinically proven treatment for pelvic floor muscle strength and bladder control.
More to explore
- Interested in learning more about the pelvic floor and pelvic floor anatomy? Check out our in-depth Demystifying the Pelvic Floor video.
- Want to learn more about what you can do at home to strengthen the pelvic floor and reduce or treat bladder leaks? Read our expert at home tips and our top 10 questions about Flyte, Pelvital’s at-home, 5-minute per day pelvic floor muscle treatment.