Kegel exercises provide a convenient way for girls and women to strengthen pelvic floor muscles. Aging, childbirth, pregnancy and being overweight can weaken the muscles that support the bladder, uterus and bowel, according to MayoClinic.com. When muscles weaken, bladder leakage can occur and organs in the pelvis may begin to droop into the vagina. Learning how to do kegel exercises now can help you prevent these uncomfortable and embarrassing problems from occurring in the future.
Step 1
Isolate pelvic floor muscles before beginning the exercise to ensure that you are isolating the correct muscle group. While sitting on the toilet, stop the urine flow by tightening pelvic floor muscles without tightening muscles in the buttocks, thighs or abdomen.
Step 2
Empty your bladder completely before beginning Kegel exercises. MayoClinic.com cautions against performing the exercise with a full or partially full bladder on a regular basis because this can weaken muscles and lead to an incomplete emptying of the bladder.
Step 3
Contract the muscles while sitting or lying down. Hold each contraction for five seconds and then release the contraction for five seconds before continuing. Repeat the exercise five times.
Step 4
Increase the number of Kegel exercises you do during one session to 10 after you feel comfortable doing the exercise. Try to hold the contraction for 10 seconds, rather than five.
Step 5
Perform Kegel exercises at least three times each day for the maximum benefit. Plan to do the exercises at the same time every day, such as when you are traveling to school or work.
Tips and Warnings
- It will take some time to notice any improvement in pelvic floor muscles. MedLine Plus, a service of the National Institutes of Health, reports that some improvement may be seen at four to six weeks, although it can take as long as three months to notice a major change. You can also learn to isolate pelvic floor muscles by inserting a finger into your vagina. If you can squeeze the muscles surrounding the finger, you are isolating the muscles correctly. Pain in the back or abdomen while performing Kegel exercises may indicate that you are not doing the exercise correctly. If you experience discomfort in these areas, try isolating the pelvic floor muscles again to ensure that you are working the pelvic floor muscles and not the abdominal or back muscles.
- Don’t jump, sneeze or lift heavy objects without tightening your pelvic floor muscles. The American Academy of Family Physicians report that tightening the muscles can prevent urine leakage and pelvic muscle damage.
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