How to do Kegel exercises

To get started:

• Find the right muscles. There are a few ways to find your pelvic floor muscles. Squeeze the muscles you use to stop passing gas. Or squeeze the muscles you use to stop urination in midstream. You should notice a slight pulling feeling in your rectum and vagina. You also could place your finger into your vagina and squeeze as if trying to hold in urine. A feeling of tightness around your finger means you're squeezing the pelvic floor muscles. Once you've found the right muscles, you can do Kegel exercises lying down, seated or standing. You might find it easiest to do them lying down at first.
• Perfect your technique. To do Kegels, imagine you're sitting on a marble. Tighten your pelvic muscles as if you're lifting the marble upward, toward your head. Try it for three seconds at a time. Then relax for a count of three.
• Keep your focus. For best results, focus on tightening only your pelvic floor muscles. Try not to flex the muscles in your stomach area, thighs or buttocks. And don't hold your breath. Instead, breathe freely during the exercises.
• Repeat three times a day. In general, aim to do at least three sets a day. Work up to doing 10 to 15 Kegels in each set. You could do one set lying down, one set seated and one set standing. You also can ask your healthcare professional to make a Kegel exercise plan that's tailored just for you.

Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegels while emptying your bladder can keep your bladder from emptying fully. This raises the risk of a urinary tract infection.