The perineal muscles are involved in controlling the flow of urine and help support the bowel and uterus. Pregnancy, childbirth, age, obesity and other causes may weaken these muscles, resulting in urinary incontinence when coughing, laughing, jogging and sneezing. To strengthen these muscles, the University of Wisconsin recommends performing perineal exercises, such as Kegels, several times each day. Perineal exercises are easy to perform in most locations and positions, including standing, sitting and lying down.
Step 1
Locate your perineal muscle by sitting on a toilet with your knees spread far apart. Practice starting and stopping your flow of urine. Pay attention to what muscle controls this action. If your pelvic floor is very weak, you may not be able to completely stop the flow.
Step 2
Lie down on your bed or couch, or find another comfortable location. Tighten your perineal muscle as tight as possible and then hold for four seconds.
Step 3
Relax the muscle for several seconds and then repeat. Try not to remain in the relaxed position for a longer period than you spend in the tightened position.
Step 4
Perform this exercise 15 times, at least twice each day.
Step 5
Increase the intensity of the exercises over time. As your muscle becomes stronger, increase the length of time you hold the muscle in the tightened position. For example, after a couple of weeks, hold for six or seven seconds and then relax for the same amount of time. After a couple of months, you should be able to hold your muscle in the tightened position for 10 or more seconds.
Step 6
Ask your doctor for help if you are unable to locate your perineal muscle, or if you have trouble performing perineal exercises. Biofeedback is available to help you find and exercise the correct muscle.
Tips and Warnings
- Performing Kegel exercises regularly may also help women reach orgasm, according to the Mayo Clinic.
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