Kegel exercise for females is a form of pelvic floor exercise that can strengthen pelvic floor muscles, improve bladder control and sexual health, and reduce urinary and fecal incontinence. Kegel exercise can also help improve sexual performance, help with childbirth recovery, and reduce back and pelvic pain. It has also been found to help enhance sensation and lubrication during sexual intercourse.

Women should aim to do at least three to five sets of Kegels exercises, each containing 10 to 15 repetitions per day, for best results. It’s important to note that the results of Kegel exercises may take time to be visible, but with consistent practice and dedication, you can expect to see results over time. For further information on Kegels and how to do them correctly, it is suggested that you speak to your doctor or health care provider.

The best way to ensure you are doing Kegels correctly is to consult a doctor or pelvic floor physical therapist. They can help you identify the correct muscles and advise on strengthening them. When performing Kegels, you should focus on tightening and releasing the same muscles you would use to stop the urine flow. Then, as you get more comfortable, you can increase the duration of the exercise and the number of repetitions.

Kegels can take up to 3-4 months to make you tighter, but the results depend on how regularly you perform the exercise. Doing them a few times a week can help you notice results faster. Be sure to perform Kegels correctly to see the best results.