Kegel exercises--named after Dr. Arnold Kegel in 1948--are intentional contractions used to help strengthen pelvic floor muscles to control urinary leakage and prepare for childbirth. According to MayoClinic.com, Kegel exercises can also help delay or possibly prevent pelvic organs from falling out of place and are also beneficial to individuals who are overweight or experience chronic coughing and those that have weak connective tissue. Kegel exercises are somewhat complex to learn, but once mastered, they can provide a world of comfort.
Step 1
Locate your pelvic floor muscles. To ensure you are contracting the right muscles, stop the flow of urine when using the bathroom. Another way for women to identify pelvic floor muscles is to insert a finger into the vagina and squeeze. You should be able to feel your muscles contract and move upward, then return to the starting position when you release.
Step 2
Practice the basic technique. Sit or lie down and squeeze your pelvic floor muscle. Hold the contraction for three seconds, release and rest for three seconds; repeat 10 times. Once you have successfully mastered holding your muscles for three seconds, gradually increase your hold and rest time to 10-second intervals.
Step 3
Plan a daily routine. Decide what part of the day, the time frame for each set and how many sets for performing Kegel exercises. Also consider your position; do you perform Kegels better when you are standing, sitting, or lying down? Choose a position where you are most relaxed and can maximize on your exercises.
Step 4
Repeat Kegels at least three times a day to strengthen your pelvic floor muscles. To stay on top of your routine, contract your muscles for a brief 10- to 20-second hold occasionally throughout the day.
Tips and Warnings
- To strengthen your pelvic floor muscles faster, consider using vaginal weights, which are small cones that are inserted similar to tampons and are made of surgical steel. The vaginal weights work the same way as traditional strength training weights by providing additional resistance. Do not contract your abdominal muscles when performing Kegels; try to isolate the pelvic floor muscles when you squeeze.
- Do not practice Kegel exercises during urination, to prevent weakening of the muscles and urinary tract infections.
