10 Second Kegel Exercises

Kegel exercises were developed by Dr. Arnold Kegel to strengthen the pelvic floor muscles. The pelvic floor muscles support the bladder, bowel and uterus. Kegel exercises are good preparation for childbirth and can help prevent urinary incontinence.

Basic Kegel

• To locate the pelvic floor muscle, begin to urinate, then stop the flow of urine midstream. You should feel the pelvic floor muscle tighten and rise. Once you are familiar with this sensation, sit or lie on the floor. Contract your pelvic floor muscle and hold, then release. Begin by holding three seconds and work up to holding the contraction for ten seconds. Do ten sets three times a day.

Elevator Kegel

• Slowly contract your pelvic floor. Picture an elevator rising to one floor, then moving up to the next floor and then the next. Progressively tighten the muscle to bring it up further, like the elevator rising. Slowly release, then repeat.

Progressive Kegel

• These are similar to elevator Kegels, except you stop at each "floor" and hold for five seconds, contract further and hold, contract fully and hold and repeat on the way down.

Mini Kegel

• Contract and release the muscle rapidly 10 to 20 times in succession. Relax 10 seconds and repeat.