Kegel exercises: A how-to guide for women
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Kegel exercises can prevent or control urinary incontinence and other pelvic floor problems. Here’s a step-by-step guide to doing Kegel exercises correctly.
Why Kegel exercises matter
How to do Kegel exercises
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.Perfect your technique. To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try it for three seconds at a time, then relax for a count of three.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 to 15 repetitions a day.
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