PC Muscle Exercises For Women

The idea of Kegel exercises for women is the same as it is for men: to strengthen the PC muscles. Because women are anatomically different from men, the mechanics and execution of the exercises is very different.

Physicians often prescribe Kegel exercises to women in order to prepare the pelvic floor for the stresses of the later stages of pregnancy and vaginal childbirth. The exercises are also good for treating vaginal prolapse (a condition where part of the vaginal canal protrudes out of the vaginal opening, resulting from the collapse of the pelvic floor, often after childbirth), and preventing uterine prolapse (similar to vaginal prolapse, but instead of the vaginal canal part of the uterus protrudes from the vaginal opening). Along with medical uses, the Kegel exercises can help increase sexual function and satisfaction in women as it does with men.

Women use a Kegel exerciser, a medical device, to execute the exercises. There are three different types widely used: barbells, springs, and rubber bulbs; there are also sets of stainless steels balls available, of two different diameters. The barbells’ cylindrical rods are made of polished stainless steel, with two smooth bulbous ends. Typically, the barbell weighs one pound, is approximately 6.75” long, and has a diameter of 1” at the largest end.

Spring devices are more adaptable than the other types of devices, as the addition and removal of springs is possible to adjust the amount of resistance desired. The rubber bulbs provide better progress monitoring, as there is applied pressure feedback via a gauge. The PC muscles hold Kegel balls, or Benwa balls, for several hours throughout the day. The balls are usually plastic to begin with, as the muscles become more adapted to their use, and heavier, steel balls can increase resistance and give the muscles a better workout.

Just as the routine for men, women must first identify and focus on the walls of the PC muscles. The best way to do this is to interrupt urination. While focusing only on the pelvic floor muscles stop the flow of urine midstream and then relax, allowing the stream to begin again. Notice the sensations as the muscles squeeze and release, and remember that sensation in order to ensure proper execution of the exercises involving a device.

Exercises involving the Kegel barbell are done while lying on the back. Place the barbell inside the vagina and try to lift the barbell using only the PC muscles. The pubococcygeus muscles will not engage, and the exercise will be useless, if the abdominal, back, buttock, or thigh muscles engage at all during the attempt. It may be difficult at first, but with continued practice, the action will become easier.

Exercises involving a spring device look much like those used to strengthen hand muscles. Although there are many models and they all appear different, the action is the same. After the device is in place, contract the PC muscles to squeeze the sides together; a spring provides the resistance, and the number of springs and the spring tension are adjustable, to control the amount of resistance. Spring exercises can be practiced lying down or standing, whichever is most comfortable.

The rubber balls are available in varying diameters, anywhere from 1” to 4” around. Normally sold in pairs, some models have a gauge that displays pressure applied; others have plastic “tails” attached, allowing for additional resistance. Insert the balls one at a time, and practice isolating and contracting the PC muscles. If the exercise is performed standing up or lying down, the tail of the ball may be pulled while the PC muscles are contracted, resulting in additional resistance.

Kegel balls, or Benwa balls, are much like the rubber Kegel balls. Benwa balls do not have tails or anything else attached to them, and for beginners they are usually made of plastic. This is because the Benwa balls can fall out rather easily, and the plastic ones are easiest to clutch.

Gravity provides the main form of resistance when using Benwa balls; placing the balls in the vagina one at a time allows the most comfort, and both balls remain in the vaginal cavity throughout the day, working the PC muscles constantly while allowing women to wear them for several hours at a time. Jumping up and down gently or lifting one leg and coughing will easily remove the balls.