How to Do Kegel Exercise

Overview

Kegel exercises, named after Dr. Arnold Kegel, strengthen pelvic muscles. The pelvic muscles hold pelvic organs including the uterus and bladder in the proper position and help stop the flow of urine from the body. Before and after childbirth, doing Kegel exercises decreases the possibility of urinary incontinence. Overweight women may also benefit from strengthening pelvic muscles with Kegel exercises. Correctly perform the Kegel exercises for short periods, several times a day, in order to achieve the best outcome with increased muscle tone in the pelvis. Individuals with fecal incontinence and men with urinary incontinence may also benefit from Kegels.

Step 1

Find the correct muscles to exercise. There are several ways to pinpoint the pelvic muscles.

Step 2

Sit on the toilet and begin urinating. Stop the flow of urine by tightening up the muscles. Pay special attention to the feel of the contracted muscles. Alternatively, insert a finger into the vagina, or rectum for men, and try to tighten the muscles around the finger. Feel for the contracted muscles.

Step 3

Empty the bladder and find a comfortable position to sit or lie down.

Step 4

Contract and hold the pelvic muscles. Do not let go of the hold. Breathe naturally and do not hold your breath.

Step 5

Count out10 seconds and release the hold.

Step 6

Wait 10 seconds and contract the muscles again.

Step 7

Repeat the process 10 times.

Step 8

Decrease the amount of time for the contractions if 10 seconds feels too long at the beginning. Start with 3 seconds and work up to 10 seconds by adding an additional second each day to the count.

Step 9

Repeat the cycle three times a day. Find a time in your daily routine to perform the exercise to remind you to do them.