Vol. 19 | Correct Techniques for Pelvic Floor Muscle Training | How to Use Kegel Exercises and Inner Balls
Dr. Amina’s Guide
From Kegel exercises to Kegel checkers, internal exercise balls, and app-connected devices—here is a breakdown of "where to start" based on your goals.
What are the pelvic floor muscles?
These are a group of muscles at the base of the pelvis that support the bladder, uterus, and rectum. They also play a role in controlling urination and bowel movements. Problems can stem not only from weakness but also from excessive tension, which can lead to pain or discomfort.
Starting Kegel exercises without equipment
- Lie on your back with your knees bent, or sit comfortably, and relax your shoulders, abdomen, and buttocks.
- While exhaling, gently draw the muscles around the urethra and anus inward and upward.
- Hold for about 3 seconds without straining, then take the same amount of time to fully release.
- Once you get used to it, combine slow clenching movements with quick ones, as long as you do not feel fatigued.
Avoid repeated practice of stopping urine mid-flow. If you find that your abdominal or buttock muscles are tightening, you are holding your breath, or you feel like you are pushing downward, you should review your technique.
Comparing 4 methods
| Method | Best for | Features and Precautions |
|---|---|---|
| No equipment | Those just starting out | No cost. Risk of using the wrong muscles if done improperly. |
| Kegel checker | Those who want to verify movement | Provides visual feedback on contraction. Not a diagnostic tool. |
| Internal exercise ball | Those considering progressive resistance | Start with light resistance and short durations. Requires proper hygiene management. |
| App-connected | Those who want visualization and tracking | Feedback provided is not a medical diagnosis. |
How to use a Kegel checker
- Consult a physician if you are pregnant, postpartum, undergoing gynecological treatment, or experiencing pain or bleeding.
- Wash your hands and the device, and prepare it according to the instructions.
- Use only within a pain-free range; exhale, clench, and check the display.
- Do not focus on competing with numbers; observe whether you can move the muscles without tensing your abdomen or buttocks.
- Clean and dry after use, and do not share with others.
How to use an internal exercise ball
Beginners should start with a light weight that is easy to hold for a short period. Clean before and after use, and ensure you use a compatible water-based lubricant. If you experience pain, bleeding, intense pressure, or difficulty removing the device, stop use immediately; do not pull by force, and consult a medical professional. Do not use while sleeping or during intense exercise unless recommended by the product manual.
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