Kegel Exercises: Brief Version

What do Kegel exercises do?

Kegel exercises help strengthen your pelvic muscles. These muscles are used when you urinate or have bowel movements. If your pelvic muscles have weakened, you may have trouble controlling your bladder or bowel function. Kegel exercises help strengthen the pelvic muscles so urine does not leak out. Kegel exercises can also help improve a woman's sexual function by strengthening the vaginal muscle tone and sensation.

How do I do Kegels?

You can do Kegels anywhere: while you sit at a desk, wait for a bus, wash dishes, drive a car, wait in line, or watch television. No one will know you are doing them.

Here's how you do it:

• You can feel the muscles that need to be exercised by squeezing the muscles in your genital area. You might find that it helps to pretend you are stopping a flow of urine or trying to stop from passing gas.
• Tighten these muscles and hold for 4 seconds. Then relax the muscles completely. Tighten and relax these muscles at least 10 to 20 times each day.
• Do these sets of exercises 10 times a day.
• Do not do these exercises while you are urinating or having a bowel movement.

You will probably have less leaking of urine after doing these exercises every day for 3 to 6 months. It is important to keep doing Kegels the rest of your life.