What is a Kegel?

What Even is a Kegel?

Maybe you’ve seen the reminder, “Don’t forget your Kegels!” tossed around in women’s health articles, by fitness influencers, or perhaps you first heard about them in Sex and the City. But let’s pause for a second… because what even is a Kegel? 

First things first: Kegel exercises ≠ Kegel muscles. The exercise, which Samantha Jones likes to sneak in during happy hour, helps strengthen the pelvic floor muscles. These muscles are sometimes nicknamed “Kegel muscles” after Dr. Arnold Kegel, who first documented the exercise back in 1948. 

Why the Pelvic Floor Matters

Flash forward to the present, where it’s important to note that your pelvic floor is not simply some niche, minor concern. Many essential bodily functions rely on it. In fact, about one-third of women of various ages experience a pelvic floor disorder at some point in their lives, often disrupting daily life. So, whether you’re in your twenties or your seventies, understanding your pelvic floor muscles is vital.  

Let’s do a quick anatomy rundown. Your pelvic floor muscles sit at the base of your pelvis. The urethra, anus, and vagina all pass through them, and they help support the bladder, bowel, and uterus. When controlled properly, these muscles help you hold urine or stool when needed, then fully relax to let them pass when the time is right. They also contribute to sexual sensation and arousal by enhancing blood flow to the genitals. 

When Things Go Wrong: Pelvic Floor Dysfunction

Like any other muscle group, pelvic floor muscles need to be kept strong and active. However, these muscles can also become too tight or too loose. Pelvic floor dysfunction, thus, refers to overly weak or tight pelvic floor muscles and the issues they cause. Tight pelvic floor muscles can cause pain while urinating, difficulty starting or maintaining a urine stream, constipation, or pain during sex. On the other hand, loose pelvic floor muscles can result in trouble controlling the bladder and bowel and subsequent leakages (a.k.a. incontinence), and reduced sensation during sex.  

If you recognize some of these problems in yourself, know you’re not alone. Women across the Netherlands widely experience pelvic floor issues: 49% of women report experiencing urinary incontinence. And, unlike many believe, it’s not only women in later phases of life- 36% of women between 18 and 39 years of age report experiencing urinary incontinence.  

Although often associated with aging, pelvic floor dysfunction can occur for many reasons. Indeed, as women get older, and especially during menopause, pelvic floor muscles can weaken. Pregnancy and childbirth can also lead to pelvic floor weakness or dysfunction due to the compression, stretching, or tearing that often accompanies them.  

Certain lifestyle factors can also put pressure on the pelvic floor. These include being overweight or obese, chronic constipation, or chronic straining to have bowel movements, heavy lifting, and chronic coughing from smoking or health problems. Genetics can play a role as well, as some women are born with conditions that affect the strength of muscles and connective tissues, including those that make up the pelvic floor. Surgeries such as hysterectomies and pelvic traumas can also cause dysfunction of the pelvic floor.  

Prevention and Treatment

The good news? Pelvic floor dysfunction is often reversible or can be significantly improved with consistent treatment. Tense pelvic floor muscles require a focus on relaxation. Physical therapy can help identify these muscles and provide stretches to improve their coordination. Relaxation techniques, medications, and trigger point injections can also aid in reducing tension.  

For weak pelvic floor muscles, strengthening exercises are key. The classic Kegel exercise can be complemented by other movements, such as bridges, squats, and pelvic tilts, all of which help to strengthen the muscle. 

The bottom line? No matter your age, your pelvic floor muscles deserve just as much attention as your core, glutes, and biceps. Because feeling your best starts with caring for every part of your body, even the ones you can’t see.