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Kegel exercises: A how-to guide for women
When you're having trouble
If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.
In some cases, biofeedback training may help. During a biofeedback session, your doctor or other health care provider inserts a small monitoring probe into your vagina or places adhesive electrodes on the skin outside your vagina or anus. When you contract your pelvic floor muscles, you'll see a measurement on a monitor that lets you know whether you've successfully contracted the right muscles. You'll also be able to see how long you hold the contraction.
If necessary, electrical stimulation is sometimes an option. During this procedure, your doctor or other health care provider applies a small electrical current to your pelvic floor muscles. The current makes the muscles contract, which produces a buzzing feeling. Once you get used to the sensation, you'll probably be able to duplicate the exercise on your own.
When to expect results
If you do your Kegel exercises faithfully, you can expect to see results — such as less frequent urine leakage — within about eight to 12 weeks. For some women, the improvement is dramatic. For others, Kegel exercises simply keep problems from getting any worse. For continued benefits, make Kegel exercises a permanent part of your daily routine.
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