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Kegel Exercise made easy
Date last updated: April 08, 2020

By TOP SEXOLOGIST in Mumbai Dr. Ashok Koparday

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TOP FEMALE SEXOLOGIST, Mumbai Dr. Hetal Gosalia

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How to do Kegel Exercise Pelvic Floor Pubococcygeus strengthening

Here Sexologist Dr. Ashok Koparday explains how to do Kegel Exercise in a manner that is simple to understand and implement.

CLICK FOR Kegel Exercises Picture picture See the picture of actual muscles that are contracted in kegel exercise
CLICK FOR Kegel exercise in HINDI Hindi केगल एक्सरसाइज कैसे करते हैं CLICK KARNA
जब संडास की जगह को टाइट पकडते हो, फिर ढीला छोडते हो, फिर टाइट फिर ढीला, बार बार करते हो तब केगल एक्सरसाइज आप करते हो। यह क्रिया केगल एक्सरसाइज है


Click To See Bigger Picture Pelvic Floor showing Perineal Muscles and the Levator ani muscles
(Photo credit: Wikipedia)

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Click here to see LARGE picture of perineum

Pelvic Floor showing Perineal Muscles and the Levator ani muscles

(Photo credit: Wikipedia)

Kegel exercise – other names

  • Kegel exercises
  • Pelvic Floor Muscle Exercise
  • Perineal Muscle Exercises
  • Pubococcygeus Muscle Exercises
  • PC Muscle Exercises

Kegel ExercisePelvic Floor MusclesKegel Exercises help delay ejaculation, useful in the treatment of vaginismus, useful to enhance sexual pleasure for both man and woman. see picture


Click To See Bigger Picture Pelvic Floor showing Perineal Muscles and the Levator ani muscles
(Photo credit: Wikipedia)

Kegel Exercise

Kegel Exercises strengthen Pubococcygeus Muscle, hence called as Pubococcygeus Muscle (P C Muscles) Exercises. Kegel Exercises are effective in toning and fitness of Pelvic Floor, hence also called as Pelvic Floor Muscle Exercises. This is also called as Perineal Muscle Exercises as it tones the perineum, the lowest part between two legs from the bone in front to the bone behind, the area around the vagina, the urethra and anal passage. It is the area that would be visible if you were to look up from beneath after spreading your legs. (Anatomically from the pubic symphysis to the coccyx.)

What is Kegel exercise?

Alternate contraction and release of contraction of anal sphincter is an effective way of practicing Kegel exercise.

Ways to do it Kegel exercise?

Imagine you have sudden urge to defecate. And there is no washroom/toilet around. You tightly contract the anal sphincter to control, to stop defecation.
Voluntarily stop urine flow midstream while urinating, then resume, then start, then stop, then start. Same muscles, called the Pubococcygeus Muscles (PC Muscles) are alternately contracted and relaxed in this maneuver.
When you insert a finger into your vagina or anus and clamp or tighten over it to squeeze the finger the pubococcygeus muscles are being used. Instead of finger doctors may suggest you insert a dilator.
In Kegel exercises, the muscles at the base of the pelvis are contracted.
Make sure you are not contracting the abdominal (belly) muscles, the thighs or the buttocks instead.

You can do Kegel exercise While you are sitting, standing, chatting, reading.


How often to do the Kegel/Pubococcygeus muscle exercise?

Contract (hold tight) these muscles for about 5 breaths, then relax for 5 breaths. Repeat this contracting and relaxing anal muscles for about 10 times twice a day.

Why To Do Pelvic Floor Muscle Exercise

Benefits Of Pubococcygeus Muscles Exercise

Pubococcygeus muscle exercises for strengthening of the pelvic floor are beneficial as part of treatment of following conditions.

  1. Urinary Incontinence
  2. Fecal incontinence
  3. Vaginal prolapse
  4. Anal/Rectal prolapse
  5. In the third stage of labor (childbirth)
  6. After episiotomy
  7. Healing of perineal tear
  8. Prostatitis or Benign Prostatic Hyperplasia
  9. Premature Ejaculation
  10. Female Sexual Dysfunction
  11. Enhance Sexual Pleasure

Why call the Pelvic Floor Muscle Exercises as Kegel exercises?

American Gynecologist Dr. Arnold Kegel (death 1976) devised the perineometer a tube inserted in vagina to know the pelvic muscle tone and teach to increase strength of pelvic muscle floor. (first published in 1948)

Further reading:
Date Retrieved: April 02, 2013

Dr. Hetal Gosalia

Dr. (Mr.) Ashok Koparday
M.B.B.S., F.C.S.E.P. (International)
Accreditation: M.M.C. of India
Ex. Teaching Faculty
Seth G. S. Medical College
King Edward Memorial
K. E. M. Hospital

Grant Medical College
Sir J. J. Group of Hospitals ,
University of Mumbai
Dr. Ashok Koparday is practicing over 20 years as
Consultant in Psycho-Sexual Medicine &
Marriage counselor
Member: Indian Medical Association
Fellow: Council of Sex Education & Parenthood (International)
Ashok Koparday
Senior Sexologist (Experience 20 years)
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A1, Namdeep, Barrister Nath Pai Road,
Near Vikrant Circle, Barrister Nath Pai Nagar,

Ghatkopar East ,
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Erectile dysfunction: Mai pareshan ho gaya hun. Ling ko kaise khada karu? Bahot ilaj kiya. Help me doctor.

Date published: May 02, 2013
Date created: 2008

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