Kegel exercises help strengthen the muscles that support the rectum, vagina, small intestine, bladder, and uterus. Doing Kegel exercises can help:
- Improve bladder and bowel control.
- Improve sexual response.
- Reduce problems and discomfort during pregnancy.
Kegel exercises involve squeezing your pelvic floor muscles, which are the same muscles you squeeze when you try to stop the flow of urine. The exercises can be done while sitting, standing, or lying down, but it is best to vary your position.
Phase 1 Exercises
- Squeeze your pelvic floor muscles tight. You should feel a tight lift in your rectal area. If you are a female, you should also feel a tightness in your vaginal area. Keep your stomach, buttocks, and legs relaxed.
- Hold the muscles tight for up to 10 seconds.
- Relax your muscles.
Repeat this exercise 50 times a day or as many times as told by your health care provider. Continue to do this exercise for at least 4–6 weeks or for as long as told by your health care provider.
This information is not intended to replace advice given to you by your health care provider.