A problem that can plague both men and women is incontinence. Urinary or fecal incontinence might begin after injury or surgical procedures in the pelvic region. Women also might become incontinent after giving birth. Whether you are a man or a woman, you might benefit from Kegel exercises. These exercises can help strengthen weakened pelvic floor muscles and improve your bladder and bowel control. You can easily do Kegel exercises at home.
Step 1
Pinpoint the muscles that Kegel exercises are intended to strengthen, called the pelvic floor muscles. The Family Care Research Program, or FCRP, at Michigan State University advises that you can locate the pelvic floor muscles by stopping your urine flow midstream or attempting to delay defecation. The pelvic floor muscles are the same ones that contract when you perform these actions.
Insert a finger into your vagina or rectum or use a vaginal cone, available from your doctor, to identify the pelvic floor muscles if you still are unsure of their location.
Step 2
Go to the bathroom. The University of Maryland Medical Center (UMMC) advises that you should do Kegel exercises with an empty bladder.
Step 3
Insert a vaginal cone if you are female and have difficulty isolating the proper muscles. Hold the cone in place with your pelvic floor muscles, and concentrate on contracting the muscles around the cone while you perform the Kegel exercises.
Step 4
Tighten your pelvic floor muscles, and hold the contraction for 10 seconds to do long Kegels. Relax the muscles for at least 10 seconds, and repeat the process for 10 sets. Do this three times a day for best results, advises the UMMC.
Contract your pelvic floor muscles for one second, and then relax for one second to do short Kegel exercises. Repeat five times, then relax the muscles for 10 seconds to complete one set. Do three or four sets.
Begin with the long Kegel exercises if you choose to do both types, advises the FCRP. Complete the entire 10-set session of long Kegels before moving on to the three- or four-set session of short Kegels. Repeat this exercise set twice daily, once in the morning and once in the early evening.
Step 5
Gradually decrease the frequency of Kegel exercises as your continence improves. The FCRP reports that you might be able to maintain pelvic floor muscle control by doing Kegel exercises as infrequently as once per week.
Tips and Warnings
- Consult your doctor before beginning a Kegel exercise program. No one can tell you are doing Kegel exercises, so you can do them at home at any time, even when you have company. You can count in your head or use a watch with a second hand to avoid counting out loud in the presence of others.
- Do not tighten your buttocks, thighs or abdomen while doing Kegel exercises, as this can lessen their effectiveness and even decrease pelvic floor muscle strength. Contact your doctor immediately if you notice a decrease in pelvic floor muscle control or function after you begin a Kegel exercise program.
Things You'll Need
- Timer or watch with second hand
- Vaginal cones (optional)
