Quick answer: Kegel exercises strengthen the pelvic floor muscles that support your bladder, bowel, and uterus. To do them, tighten the muscles you would use to stop urine flow, hold for a count of three, then relax, aiming for three sets of 10 a day. They can improve bladder control and pelvic health. If muscles are too weak, StarFormer offers non-invasive pelvic floor strengthening.
Key takeaways
For many women, especially with age, bladder leakage becomes a real concern. The pelvic floor naturally weakens with pregnancy, childbirth, and ageing. Kegel exercises help strengthen these muscles, and here is how they work.
Your pelvic floor muscles support organs in your pelvis, including the bladder, bowel, uterus, and vagina, and they help with urination, bowel movements, and sexual function. They can weaken from pregnancy, childbirth, surgery, ageing, straining from constipation, chronic coughing, and being overweight. Kegel exercises involve tightening and releasing these muscles to strengthen them.
| Benefit | What it supports |
| Bladder control | Reduces the risk of urinary incontinence |
| Sexual function | Improves blood flow and pelvic muscle tone |
| Prolapse prevention | Supports pelvic organs and reduces prolapse risk |
| Postpartum recovery | Helps the pelvic floor recover after childbirth |
Pelvic floor weakness is especially common after childbirth. A 2025 Singapore General Hospital study found that 34% of women had urinary incontinence three months after delivery, and 24% still did at one year. Strengthening the pelvic floor early can make a real difference.
Sometimes muscles are too weak for manual Kegels to give the best results, or nerve changes from pelvic surgery or childbirth make them hard to do. In that case, StarFormer offers a non-invasive option. It is a high-intensity Tesla magnetic stimulation (HITS) device that uses Functional Magnetic Stimulation to trigger up to 50,000 muscle contractions in 30 minutes, the equivalent of 50,000 Kegels in one session.
You stay fully clothed and seated while the magnetic applicators stimulate the pelvic floor and back muscles, building strength and endurance to support better bladder control. StarFormer is used for stress, urge, mixed, and faecal incontinence, postpartum rehabilitation, and pelvic floor rehabilitation after surgery, in both women and men.
To find out whether StarFormer is suitable for you, book a consultation with our team:
📍 451 Joo Chiat Rd, #02-13/14 Katong Point, Singapore 427664
📧 team@avantirwellness.com
📱 WhatsApp (+65) 8852 0279
Kegel exercises are simple movements that involve contracting and relaxing the pelvic floor muscles, the muscles that support the bladder, bowel and womb. They are named after the doctor who popularised them and can be done discreetly almost anywhere. Done correctly and consistently, they are a common way to support pelvic floor strength, particularly for women after pregnancy or around menopause.
To engage the right muscles, imagine gently stopping the flow of urine or preventing wind, then hold briefly and release, without tensing your stomach, thighs or buttocks. Short, controlled repetitions matter more than long or forceful ones. Many women are unsure whether they are using the correct muscles, so professional guidance can help confirm your technique and build a sensible routine.
This varies from person to person, and it usually takes consistent practice over several weeks rather than days. As with any muscle training, regularity matters more than intensity. If you are not noticing any change after a sustained effort, it is worth speaking with a professional, who can check your technique and discuss whether an in-clinic approach might complement your home routine.
For some women, home exercises are a helpful start but do not fully address the concern. In these cases, technology-assisted options such as StarFormer are designed to stimulate the pelvic floor muscles more directly, as part of a wider plan. An Avantir coach can assess your situation and explain whether combining approaches is appropriate for your goals.
Kegel exercises suit many women, but they are not right for every situation, and doing them incorrectly or excessively can be counterproductive. If you are pregnant, recovering from surgery, or experiencing pain, it is sensible to seek professional guidance first. A short assessment can confirm whether Kegels are appropriate for you and how best to approach them.
