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Kegel exercises: A how-to guide for women
Kegel exercises can help you prevent or control urinary incontinence and other pelvic floor problems. Here's a step-by-step guide to doing Kegel exercises correctly.
By Mayo Clinic staffKegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. You can do Kegel exercises discreetly just about anytime, whether you're driving in your car, sitting at your desk or relaxing on the couch. You can even do Kegel exercises when you're pregnant. Start by understanding what Kegel exercises can do for you — then follow step-by-step instructions for contracting and relaxing your pelvic floor muscles.
Why Kegel exercises matter
Many factors can weaken your pelvic floor muscles, from pregnancy and childbirth to aging and being overweight. This may allow your pelvic organs to descend and bulge into your vagina — a condition known as pelvic organ prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine. Pelvic organ prolapse isn't inevitable, however. Kegel exercises can help delay or even prevent pelvic organ prolapse and the related symptoms.
Kegel exercises — along with counseling and sex therapy — may also be helpful for women who have persistent problems reaching orgasm.
How to do Kegel exercises
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
- Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you've got the basic move. Don't make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
- Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
- Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.
(1 of 2)
- Brubaker L. Patient information: Pelvic floor muscle exercises. http://www.uptodate.com/home/index.html. Accessed March 5, 2010.
- DuBeau CE. Treatment of urinary incontinence. http://www.uptodate.com/home/index.html. Accessed March 5, 2010.
- Handa VL. Pelvic floor disorders associated with pregnancy and childbirth. http://www.uptodate.com/home/index.html. Accessed March 5, 2010.
- Sari D, et al. The effects of pelvic floor muscle training on stress and mixed urinary incontinence and quality of life. Journal of Wound, Ostomy, and Continence Nursing. 2009;36:429.
- Hay-Smith J, et al. Pelvic floor muscle training for prevention and treatment of urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews. 2008:CD007471.
- Meston CM, et al. Disorders of orgasm in women. Journal of Sexual Medicine. 2004;1:66.
- Exercising your pelvic muscles. National Kidney and Urologic Diseases Information Clearinghouse. http://kidney.niddk.nih.gov/kudiseases/pubs/pdf/exercise_ez.pdf. Accessed March 5, 2010.
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