Urinary incontinence strikes twice as many women as men, according to the National Kidney and Urologic Diseases Information Clearinghouse, or NKUDIC. The condition, which involves the involuntary release of small or large amounts of urine, occurs when the muscles responsible for holding urine do not function correctly. In 1948, Dr. Arnold Kegel, a medical doctor, developed an exercise to strengthen pelvic floor muscles and reduce urinary and fecal incontinence, according to MedlinePlus.
Step 1
Urinate before beginning. MedlinePlus recommends that you empty your bladder before attempting Kegel exercises.
Step 2
Insert a finger or vaginal cone into your vagina if you are a woman. Men should insert a finger into their rectum. It does not matter if you are sitting or lying down.
Step 3
Tighten the muscles around your finger for 10 seconds. If using a vaginal cone, tighten your muscles around the weighted device until your muscles hold it in place for 10 seconds.
Step 4
Relax your muscles for 10 seconds; and then repeat the exercise. MedlinePlus recommends doing 10 repetitions of Kegel exercises three times per day.
Tips and Warnings
- If you have problems isolating the correct muscles, locate them while urinating by trying to halt the stream of urine.
- Do not tighten your thigh or buttock muscles. MedlinePlus warns that doing so can be detrimental to the muscles of the pelvic floor.
Things You'll Need
- Vaginal cone
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