Kegel Exercise Benefits

Kegel Exercise Benefits: As we age the strength of the Pelvic Floor decreases. This can cause, as some of us know, difficulties with incontinence, and for women, prolapse. 

These exercises will help you strengthen your pelvic floor muscle. The pelvic floor is a sling shape muscle and the very base of your abdomen.  It's part of our core muscles, and a very important part.

These muscles help support organs - the bladder and bowel in men, and bladder, bowel and uterus in women. These muscles connect the pubic bone (at the front) to tailbone or coccyx (at the base of your spine) and between sitting bones (side to side).

With age, gravity takes its toll on just about every part of our bodies, but in particular, your pelvic floor muscles.  They droop!  Horror!  But it's never too late to do something about it, so get get cracking and go to our Pelvic Floor Technique page.

Test it First:  
To test the strength of your pelvic floor muscles, next time you urinate, try to stop the flow, in midstream. If you have difficulty doing this, you need to do some exercises.

Who are at risk?

• Those who exercise excessively


• Pregnant women & after childbirth


• Everyone – age has an impact

These exercises are simple to do, but you need to be sure you know that you’re doing them properly.

What are the Kegel Exercise Benefits? 

• Improved control over bladder and bowel function
• Reduced risk of prolapse (i.e. 'sagging' of internal organs)


• Better recovery from childbirth and surgery
• Increased sexual sensation and orgasmic potential
• Increased social confidence and quality of life.
• Core Strength: Strong muscles provide support to the organs above.They help hold you upright. They are integral in “turning on” other abdominal muscles such as the transverse abdominals for developing core strength in pilates.
• They work with back muscles to stabilise and support the spine.

TIP It is beneficial to hold visiting the toilet for as long as is comfortable to "train" muscles to hold the load. Also, drink lots of water because the bladder won't cope well  if you are not properly hydrated.

Also, the pelvic floor muscle works in tandem with the diaphragm.  Deep breathing is very important if you're serious about strengthening these muscles.  As you exhale your very deep breath, contract you pelvic floor muscles at the same time.  

Go to Seniors Pelvic Floor Exercises

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