Kegel exercises: a step-by-step coach
Squeeze your muscles as the circle grows and relax as it shrinks. Choose your level; 3 sets a day (morning, midday, evening) is enough. On a phone, you will feel a short vibration at each phase change.
- Empty your bladder and sit or lie down comfortably.
- Squeeze: squeeze your pelvic floor muscles up and in, as if trying to hold in urine.
- Relax: relax the muscles completely for the same length of time.
- Do not tighten your abdominal, buttock or thigh muscles; do not hold your breath.
Stop if you feel pain during the exercise. If you have chronic pelvic pain, consult your doctor first.
Kegel exercises are a simple way to strengthen the pelvic floor muscles that help you hold urine. They are done by squeezing the muscles for 3–5 seconds and relaxing them for the same time, in 10 repetitions and 3 sets a day. When done regularly, a difference is usually felt within 4–6 weeks.
How do you find your pelvic floor muscles?
The muscles you use when you try to stop the flow of urine for a few seconds are your pelvic floor muscles. This method is only for identifying the muscles; do not do the exercise regularly while urinating, as it may prevent the bladder from emptying completely.
How to do Kegel exercises
- Empty your bladder; you can start sitting, standing or lying down.
- Squeeze the muscles upward and inward and hold for 3–5 seconds.
- Relax them completely for the same amount of time.
- Do 10 repetitions; aim for 3 sets a day. As you get stronger, increase the hold to 10 seconds.
- Do not tense your abdominal, buttock or thigh muscles, and do not hold your breath.
Who can benefit?
Kegel exercises are recommended as a supportive measure for urinary leakage when coughing, sneezing or lifting heavy objects (stress urinary incontinence), urinary incontinence after prostate surgery, pelvic floor weakness after childbirth, and improving ejaculatory control in premature ejaculation.
When should you see a doctor?
If urinary incontinence continues despite several weeks of regular exercise, or if you feel pain during the exercise, a urological evaluation is needed. Depending on the type of incontinence, medication or surgical treatments are also possible; for details, see the urinary incontinence and premature ejaculation pages.
Frequently asked questions
How many times a day should Kegel exercises be done?
When do the effects of Kegel exercises appear?
Can men do Kegel exercises?
What should I pay attention to when doing Kegel exercises?
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