Kegel Exercises

Kegel Exercises

Kegel exercises strengthen and tone your pelvic floor muscles, which are the muscles that support your vagina, rectum, and urethra. 

Kegel exercises help you:

  • Push when giving birth and recover after delivery.
  • Control a leaking bladder (incontinence).
  • Improve sexual function.  
  • Reduce your chance of developing hemorrhoids.

We recommend that all women do Kegel exercises.

First, locate your pelvic floor muscles. Try to stop urinating in midstream and then start again. Focus on the muscles that you feel squeezing around your urethra and anus.

Practice squeezing these muscles when you are not urinating. If your stomach, legs, or buttocks move, you are not using the right muscles.

Perform Kegel exercises every day.

  • Squeeze the pelvic floor muscles and hold for 3 seconds, then relax for 3 seconds.
  • Repeat the exercise 10 to 15 times per session.
  • Complete 3 sessions of Kegels daily, or a minimum of 30 Kegel exercises per day. 

You may want to start Kegel exercises while lying down, which might be easier in the beginning. As your pelvic floor muscles grow stronger, try doing Kegels while sitting or standing. 

The wonderful thing about Kegels is that you can do them anywhere and anytime. No one knows that you are doing Kegel exercises except you.

Disclaimer

If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.

This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.