Kegels are pelvic floor exercises that help strengthen your pelvic floor muscles. Performing Kegels regularly will make it easier for you to hold your urine longer.
1. Start by locating your correct pelvic muscles. Think about how you must squeeze your pelvic muscles in order to prevent "passing gas" in public or to hold back a bowel movement.
2. Take a stance. Kegel exercises can be performed when sitting, standing, and laying down. It is recommended that you exercise in each position every day.
3. Squeeze your pelvic floor muscles for 5 seconds and then relax for 5 seconds. The goal is to eventually progress to 10 second holds followed by 10 seconds of relaxation. Repeat 10 times. Follow with 2 sets of 5 strong, quick contractions. Perform 3 sets of these pelvic floor exercises throughout the day.
4. Make Kegels part of your daily routine. These exercises can be performed anywhere at any time. The best part is that no one will know you are doing them! Try to make it a part of your routine when doing daily tasks such as taking a shower, brushing your teeth, watching TV, or driving. Habits are formed with repetition.
- Do not use the muscles in your stomach, thighs, or buttocks. You should not feel your abdomen move during Kegels.
- Do not hold your breath. Breathe freely.
- Do not perform Kegels when you are tired.
- You should start to see improvements after approximately 2 weeks