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Kegel Exercises: Brief Version

What do Kegel exercises do?

Kegel exercises help strengthen your pelvic muscles. You use your pelvic muscles when you urinate or have bowel movements. If these muscles are weak, you may leak urine or bowel movements.

How do I do Kegels?

You can do Kegels anywhere: while you sit at a desk, wait for a bus, wash dishes, drive a car, wait in line, or watch TV. No one will know you are doing them.

Here's how you do them:

  • You can feel the muscles that need to be exercised by squeezing the muscles in your genital area. It might help to pretend you are stopping a flow of urine or trying to stop from passing gas.
  • Tighten these muscles and hold for 3 to 5 seconds. Then relax the muscles completely. Tighten and relax these muscles at least 10 to 20 times each day. Do these sets of exercises 3 to 4 times a day.
  • Do not do these exercises while you are urinating or having a bowel movement.

You will probably have less leaking of urine after doing these exercises every day for 3 to 6 months. It is important to keep doing Kegels the rest of your life.

Developed by RelayHealth.
Published by RelayHealth.
Last modified: 2011-01-21
Last reviewed: 2009-07-02
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
© 2011 RelayHealth and/or its affiliates. All rights reserved.
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