How to Learn Kegel Exercises

Kegel exercises involve the contractions of your pelvic muscles. The exercise is named after Dr. Arnold Kegel. Continually practicing Kegel exercises helps strengthen the muscles under the uterus and bladder. The exercises are effective for both men and women to alleviate incontinence, and they help with bowel control problems, too. Kegel exercises are especially important for women who are pregnant or plan to be pregnant. Kegels help women learn to push effectively during childbirth, but are also helpful in maintaining strong pelvic muscles to support the growing baby without causing incontinence. For men, Kegels are helpful for incontinence after prostate surgery. Allow yourself a few weeks to learn to do this pelvic workout properly.

Instructions

• 1

  Empty your bladder first to avoid any accidents. While you're in the bathroom, find the muscles that you will be exercising by stopping the flow of urine. The muscles that stop the flow of urine are your pelvic muscles.

• 2

  Sit or lie down to begin exercising. Start by pretending to stop the flow of urine, as you did earlier. This is a contraction. At this point, try not to worry about letting go of this contraction and let it relax normally.

• 3

  Once you are comfortable with the contraction, start the muscle-building exercise by holding your contraction for one second, then two seconds. When you are ready, move up to three seconds per contraction.

• 4

  After exercising for a week or two, increase the control over the muscle by contracting gradually. Start a little muscle contraction, then hold it a little more, then hold it fully.

• 5

  Finally, pretend to release the flow of urine, and relax your muscle (or bulge the muscle). Bulge out your muscles after your contractions to complete your Kegel exercise.

• 6

  Do about 10 contractions three times a day to achieve results.