Kegel exercises: A how-to guide for women
Kegel exercises: A how-to guide for womenKegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, discreetly just about anytime. Start by understanding what Kegel exercises can do for you — then follow step-by-step instructions for contracting and relaxing your pelvic floor muscles. Why Kegel exercises matterMany factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging and being overweight. You might benefit from doing Kegel exercises if you:
Kegel exercises can be done during pregnancy or after childbirth to try to prevent urinary incontinence. Kegel exercises — along with counseling and sex therapy — might also be helpful for women who have persistent difficulty reaching orgasm. Keep in mind that Kegel exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh. Also, Kegel exercises aren't helpful for women who unexpectedly leak small amounts of urine due to a full bladder (overflow incontinence). Female pelvic floor musclesA woman's pelvic floor muscles work like a hammock to support the pelvic organs, including the uterus, bladder and rectum. Kegel exercises can help strengthen these muscles. ...  How to do Kegel exercisesIt takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection. When to do your KegelsMake Kegel exercises part of your daily routine. You can do Kegel exercises discreetly just about anytime, whether you're sitting at your desk or relaxing on the couch. You might make a practice of fitting in a set every time you do a routine task, such as checking email. When you're having troubleIf you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles. In some cases, biofeedback training might help. During a biofeedback session, your doctor or other health care provider inserts a small probe into your vagina or rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity. When to expect resultsIf you do Kegel exercises regularly, you can expect results — such as less frequent urine leakage — within about a few months. For continued benefits, make Kegel exercises a permanent part of your daily routine. RelatedLast Updated: 2012-09-25 © 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.
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