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Kegel Exercises

Table of Contents


Overview

Kegel exercises make your pelvic floor muscles stronger. These muscles control your urine flow and help hold your pelvic organs in place.

Doctors often prescribe Kegels for:

How to do Kegel exercises

Female pelvic area, showing uterus, bladder, pubic bone, vagina, pelvic floor muscles, and rectum.

  1. Squeeze your muscles as if you were trying not to pass gas. Or squeeze your muscles as if you were stopping the flow of urine. Your belly, legs, and buttocks shouldn't move.
  2. Hold the squeeze for 3 seconds. Then relax for 5 to 10 seconds.
  3. Start with 3 seconds, then add 1 second each week until you are able to squeeze for 10 seconds.
  4. Repeat the exercise 10 times per session. Try to do 3 to 8 sessions a day.

Kegels work best when done on a regular schedule. Talk to your doctor if you don't notice improvement after doing Kegels for 3 or 4 months.

Don't make it a practice to do Kegels while urinating. Over time, doing this could hurt your bladder.

If doing these exercises causes pain, stop doing them and talk with your doctor.


Credits for Kegel Exercises

Current as of: November 15, 2023

Author: Healthwise Staff (https://www.healthwise.org/specialpages/legal/abouthw/en)
Clinical Review Board (https://www.healthwise.org/specialpages/legal/abouthw/en)
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.


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