Instructions for Kegel Pelvic Exercise

Kegel exercises are a discreet and effective way to strengthen your pelvic floor muscles. According to MayoClinic.com, Kegel exercises may help control urinary incontinence, prevent pelvic organ relapse, assist with childbirth and help women reach orgasm. The trick is to do them on a regular basis to build up strength.

  1. Find the Right Muscles

    • Kegel exercises must be done correctly to be effective. First, you have to know what a Kegel exercise feels like. The next time you use the restroom, stop your urine flow before you're done urinating--that is what a Kegel pelvic exercise feels like. Just be sure you don't stop the urine flow again or you could end up with a urinary tract infection. Always perform Kegel exercises with an empty bladder. These exercises can be done while sitting, standing or lying in bed, and no one will notice you're exercising.

      If you're a woman having trouble finding the right spot, stick your finger in your vagina and tighten the surrounding muscles. These muscles are your pelvic floor muscles--the same ones you tighten when doing Kegel exercises. If you still need help finding the right muscles, ask a doctor for help.

    Getting Started

    • Start by contacting your pelvic floor muscles for three seconds. Then relax for three seconds and contract again. Do 10 Kegels three times a day. When you can easily do the exercise for three seconds, increase to four seconds of contractions followed by four seconds of rest.

    Perfect Your Kegels

    • Make sure you're tightening only your pelvic muscles---not your gluteal (behind), abdominal or thigh muscles. Don't hold your breath. The exercise itself is a simple one, but remembering to do it may not be. Gradually add the exercise to your daily routine. Some people do Kegel exercises when they stop for traffic lights on their way to and from work, when checking their email or while eating.

    Advanced Techniques

    • Once you can do basic Kegels with ease, throw some different techniques into your routine. Do mini-Kegels: count to 10 and back, contracting the muscles each time you say a number.

      Try the elevator technique: Pretend you're going up and down floors. Contract your muscles a little more each time until you reach the "fourth floor." Hold the contractions and tighten as you go up and loosen as you go down.