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Kegel Exercises to Strengthen Pelvic Muscles
Kegel exercises help strengthen pelvic floor and sphincter muscles. And by improving the strength of these muscles, you may be able to reduce or stop leaking.
Kegels are easy to do and don't take much time, but it's important to do them correctly. They can be done while lying down, standing, or sitting. You can do these exercises anywhere, but studies show that when people do Kegels at home, they're more likely to do them correctly.
- Figure out which muscles you should be exercising. Do this by imagining you're trying to stop the flow of urine or trying to stop yourself from passing gas. The muscles you tighten are your pelvic floor muscles.
- Slowly tighten your pelvic floor muscles, and maintain the contraction while you count to four. Then, let the muscles relax for a count of four. Repeat 10 times.
- Make sure you're not tightening the muscles in your legs, buttocks, or abdomen. You want to focus on your pelvic floor muscles only. And remember to breathe.
- Aim to do 10 sets of 10 every day to start. Your doctor may suggest you increase this number, but you may need to work up to it gradually.
It may help to set aside a specific time each day to do your pelvic exercise, such as before you get out of bed or before you go to sleep at night.
You may not notice improvements in pelvic function for 3–6 months, but keep doing the exercises to keep your muscles strong.
