Kegels are exercises that strengthen the pelvic floor muscles. According to Michigan State University, kegels can help reduce urinary and bowel incontinence by strengthening the muscles that both support the bladder and help you control when you pass urine or stool. They're also good for women who've given birth as the pelvic muscles stretch and weaken during pregnancy and delivery. Some men and women perform kegels to enhance their sexual experiences. No matter the reason, doing kegels incorrectly can actually weaken your muscles and worsen your problem. It's important to take time to learn the proper technique.
Step 1
Find the correct muscle. Spend as much time as you need to until you've isolated it because using the wrong muscles to perform this exercise can result in muscle weakness rather than strength. Next time you go to the bathroom, try to stop your flow of urine and pay attention to the muscle you use to do this. Only attempt this once as trying to stop urine flow can weaken pelvic floor muscles as well.
Step 2
Get into a comfortable position. Some people perform kegels lying on the bed with a pillow under their knees for additional support. Some people, especially those who have experience doing kegels, can do them while sitting at their desk or while at a traffic light.
Step 3
Locate the pelvic floor muscle that you have identified and squeeze it, drawing the muscle upward as you tighten. According to Stanford University, you should start by contracting the muscle for one second and resting it for one second until you have completed 10 squeezes. You can also do a variation on the exercise where you hold each contraction for 10 seconds before releasing it. Allow a one to three second rest between squeezes and complete 10 total.
Step 4
Develop a routine. For maximum benefit, the Medical College of Wisconsin recommends doing two to three sets per day, spaced out. It usually takes six weeks of consistent practice before you being to notice a difference in muscle strength.
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