Kegel exercises strengthen the pelvic floor muscles that support the bladder, uterus, and bowels. When done correctly and moderately, Kegels can help improve bladder control and prevent urinary incontinence. However, some women wonder if it’s possible to overdo these exercises.
What are Kegel Exercises?
Kegel exercises specifically target the pubococcygeus (PC) muscles that make up part of the pelvic floor. To perform a basic Kegel, you squeeze the muscles you use to hold in urine. Hold the contraction for 3-5 seconds, then relax for 3-5 seconds. Aim to complete at least 3 sets of 10 repetitions per day.
You can do Kegels discretely anytime, anywhere—while sitting at your desk, waiting in line, or watching TV. Kegel exercise devices like Kegel balls and cones may also help by providing resistance to clench against.
Benefits of Kegel Exercises
When performed regularly, Kegels offer many benefits:
Improve bladder control
Kegels can help strengthen weak pelvic floor muscles, preventing issues like stress urinary incontinence. This is when urine leaks out when you cough, sneeze, laugh, or exercise. Stronger pelvic floor muscles help maintain continence.
Prevent uterine and rectal prolapse
Pelvic floor weakness allows the uterus, bladder, or rectum to slip down into the vagina—a condition called pelvic organ prolapse. Kegels build strength to keep organs in place.
Enhance sexual satisfaction
Some women report increased sexual arousal and more intense orgasms after doing Kegel exercises. Stronger pelvic floor muscles allow greater sensation and control during sex.
Speed postpartum recovery
Pregnancy and childbirth strain the pelvic floor. Kegels help new mothers regain strength and control in the months after delivery.
Improve bowel control
Kegels can help prevent fecal incontinence, or involuntary loss of bowel control. This improves quality of life for those with conditions like irritable bowel syndrome.
Is It Possible to Overdo Kegels?
Most experts consider Kegels safe exercises that confer many benefits when practiced in moderation. However, some women go overboard in their zeal for a strong pelvic floor.
Is it possible to overdo Kegels? A few key considerations:
Kegels should not cause pain
You may feel muscle fatigue after vigorous Kegels, but you should not feel intense pain. Discomfort while exercising could signal an underlying issue like a pelvic floor disorder. See your doctor if Kegels consistently cause pain.
Avoid constant maximal contraction
Holding a very strong Kegel contraction all day long can lead to muscle fatigue and spasms. Goal should be to integrate moderate, brief Kegels into your daily life. Time the contractions and relax between sets.
Don’t neglect other muscle groups
Over-focusing on Kegels could create an imbalance with underdeveloped abdominal and gluteal muscles. Train the entire core for best results.
Let the vagina relax fully
Just as important as contracting is allowing full relaxation. Constant tension without breaks between Kegels can cause muscle tightness and cramping.
Pay attention to proper form
Be sure to draw in only the intended pelvic floor muscles. Some common form mistakes like holding your breath, tightening abs, squeezing legs together, or contracting the anus can enhance risk of injury.
Start slowly and gradually increase
Rushing into intense, high-rep Kegel sessions as a beginner increases odds of overuse damage. Build up duration and resistance gradually over weeks and months.
| Phase | Sets | Repetitions | Hold Time |
|---|---|---|---|
| Beginner | 1-2 | 10 | 3-5 seconds |
| Intermediate | 2-3 | 10-15 | 5-10 seconds |
| Advanced | 3-4 | 15-20 | 10-15 seconds |
Signs You May Be Overdoing Kegels
Watch out for the following signs that you may need to scale back your Kegel regimen:
Pelvic pain
Pain during or after contracting indicates potential injury to the pelvic floor muscles. Let pain be your guide to when rest is needed.
Muscle cramping
Repeated forceful contractions can produce muscle cramps or spasms. Switch to gentle Kegels until cramps resolve.
Urinary urgency
Bladder urgency or frequency after Kegels may signal overworked muscles. Too frequent contraction does not let the bladder wall relax.
Constipation
Some women experience constipation after intense or prolonged Kegel sessions. This likely results from constriction of the rectum.
Weakened urine stream
Over-contracted pelvic floor muscles may obstruct urine flow. The stream may dribble or spray. Loosening up with relaxation breaks can help.
Prolapse symptoms
In rare cases, excessive Kegels may worsen pelvic organ prolapse. Stop Kegels if you notice increased pressure or protrusion.
Fatigue
Kegels are like any other exercise. Muscle exhaustion after a Kegel session means it’s time to take a break.
Discomfort during sex
Some women report vaginal pain or cramping during penetration after frequent Kegels. Too much contraction can lead to tightness.
When to Seek Help
See your doctor or pelvic floor therapist if you experience:
– Persistent pelvic pain or muscle cramps
– Worsening urine leakage or prolapse
– Difficulty relaxing pelvic floor muscles
– Discomfort preventing tampon use or intercourse
– Other signs of muscle overactivity
A skilled therapist can evaluate your Kegel technique and prescribe an appropriate strengthening program. They may recommend relaxation techniques and stretching to ease muscle tension.
Conclusion
Dedicated Kegel practice yields many benefits, but too much of a good thing can backfire. Stay mindful of your body’s signals to avoid overstressing the pelvic floor. When done correctly, most women can safely perform Kegels every day within reason. Adjust your routine based on your individual response. With patience and perseverance, you will enhance pelvic floor strength and control.