Kegel Exercise Guide


Kegel exercises are simple, and you can do them anywhere. Follow these steps:


1 Find the right muscles (the ones you use when you try to stop urine flow).


2 Practice slow contractions. Slowly tighten the muscles and hold to a count of five. Relax for 10 seconds, then repeat. Build up to 10-second holds. Tip: Don’t tighten your stomach, thigh or butt muscles.


3 Practice quick contractions. Rest for 10 seconds and repeat.


4 Do a set of 10 contractions, three times a day, switching between quick and slow contractions. Don’t give up. It takes about 8 to 12 weeks to notice improvement.


For a Kegel exercise tracker, visit: HealthyAdvice.com/KegelWeek.


More Info:


National Association for Continence www.nafc.org


National Kidney and Urologic Diseases Clearinghouse www.kidney.niddk.nih.gov


The Simon Foundation for Continence www.simonfoundation.org


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