A: Kegal exercises are exercises that work the pubococcygeus (PC) muscles of the pelvic floor (These pelvic floor muscles have colloquially been named 'Kegal muscles').
The aim of Kegal exercises is to improve muscle tone in this area and is commonly prescribed for pregnant women to prepare the pelvic floor for the physiological stress of the later stages of pregnancy and childbirth.

Weakening of the pelvic muscle often happens after pregnancy and childbirth, as a result of ageing, or because of a genetic predisposition to weak connective tissue. Being overweight is another cause, and this is where Kegal exercises are used to regain strength in pelvic floor muscles. Other benefits of these exercises are in treating urinary incontinence as well as pelvic prolapse. Kegal exercises, along with counselling and sex therapy, may be helpful to women who have persistent problems reaching orgasm.

A Kegal exerciser is a device that can be used to exercise the PC muscles. There are different types and shapes (most are shaped like a vibrator) and some may assist with biofeedback during exercise.

There are many different techniques to doing Kegal exercises. Firstly, though you need to be sure you are contracting the right muscles. If you are able to stop the flow of urine while going to the bathroom, you’ve got the basic move. But don’t make a habit of stopping and starting your urine stream. It has been shown that doing Kegal exercises with a full bladder or while emptying your bladder can actually weaken the muscles.

Here are some tips to Kegal exercises:

Once you have identified your PC muscles and how to contract and relax them, sit or lie down.
Then contract PC muscles.
Hold for 3-4 seconds then relax for three seconds
Repeat 10 times.
Once you have mastered the three-second hold, progress the hold for five seconds/rest five seconds until you can get to10 seconds hold/10 seconds rest.

To get the maximum contraction from your PC muscles try not to contract your hamstrings, abdomen or gluteal muscles. Remember to breath! And focus only on the contraction of your pelvic floor.

Don’t be embarrassed to speak to your doctor or physiotherapist/biokineticist about more information on this.