Simple, Risk-free, and Painless
- Sit on the toilet and place one finger in your vagina. Squeeze your finger with your vaginal muscle. You should be able to feel the muscle tighten around your finger.
- Imagine that a tampon is going to fall out of your vagina. Tighten your pelvic muscles in order to hang onto it.
- Imagine that you are trying hard not to urinate or pass gas. Squeeze those muscles.
Doing the Exercises
- Do not do these exercises while urinating. It can interrupt the flow of urine which may lead to other problems.
- Empty your bladder before beginning the exercises.
- Keep your abdominal and thigh muscles relaxed.
- Draw the muscles up and in. Do not strain down with your abdomen.
- Breathe while holding the muscles contracted.
- Try to get the maximum tightening with each muscle contraction.
- Try contracting the muscles while you are in different positions. Try it while you are standing, sitting, lying, and with your feet together and apart.
How to do Kegel Exercises
- Lie on the floor. Choose a place that is comfortable, such as in your bedroom.
- Find your pelvic floor muscles. Again, to do this pretend you are trying to stop urinating or passing gas.
- Squeeze your pelvic floor muscles, hold, and count to three.
- Relax for a count of three.
- Squeeze again for three counts, then relax for three counts. Do this 10-15 times.
Making Kegel Exercises a Habit
- Try to schedule your Kegel exercises at the same time every day, such as during a regular TV show, while you do the dishes, or before you go to bed.
- Find a way to remind yourself to do your Kegel exercises. For example, you could put a note or sign on your mirror or refrigerator.
- You may forget to do your exercises for a few days. It is common to have a few slips when you are trying to make any new change. Do not get discouraged. Just get back to your exercise program.
- Chart your progress on a daily or weekly basis. If you were leaking urine before, you should begin to notice that you are leaking urine less frequently or in smaller amounts.
The American Congress of Obstetricians and Gynecologists http:/www.acog.org
Society of Gynecological Surgeons http://www.sgsonline.org
Health Canada http://www.hc-sc.gc.ca
Women's Health Matters http://www.womenshealthmatters.ca
Kegel exercise tips. National Kidney and Urologic Diseases Information Clearinghouse website. Available at: http://kidney.niddk.nih.gov/kudiseases/pubs/bcw%5Fez/insertC.aspx. Updated April 2, 2014. Accessed November 12, 2014.
Kegel exercises. American Pregnancy Association website. Available at: http://americanpregnancy.org/labor-and-birth/kegel-exercises. Updated January 2014. Accessed November 20, 2014.
Urinary incontinence in women. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated November 3, 2014. Accessed November 12, 2014.
- Reviewer: Michael Woods, MD
- Review Date: 11/2014 -
- Update Date: 11/20/2014 -