Add Kegel exercises to your fitness program

Learn how to “Kegel”

ladies roomContributed by Aparna Shah, MD

You may have heard of Kegel exercises—the squeezing and releasing of pelvic floor muscles—as a way to treat health problems caused by weak pelvic floor muscles. Did you know that incorporating Kegel exercises into your daily routine can also help ward off problems like urinary incontinence and pelvic organ prolapse? Kegel exercises can counteract the negative effects of pregnancy, childbirth, aging and being overweight on the pelvic floor. These exercises can help improve sexual sensation in women who are having difficulty or who are experiencing pain.  But to reap the benefits of Kegel exercises, you must do them correctly. Check out our list of DO’s and DON’Ts for properly exercising your pelvic floor.

DO …

  • Make sure you are exercising the right muscles. Your doctor or a pelvic floor physical therapist can examine you and confirm that you are using the correct muscles if you’re not sure.
  • Work up to doing 10 contractions in a row, holding each for three to five seconds and relaxing in between.
  • Perform Kegel exercises regularly—about three sets of 10, three to four times per day.
  • Come up with a routine or certain cues to remember to practice your Kegels. For instance, do them after you empty your bladder, at every stoplight while driving, or during TV commercials.


  • Flex the muscles in your abdomen, thighs or buttocks. Try focusing on and contracting only the pelvic floor muscles.
  • Practice Kegels while urinating as this can interfere with proper voiding.
  • Get discouraged. Just keep practicing.  As your muscle strength improves, you’ll get better at holding your Kegel contractions.
  • Stop exercising your pelvic floor muscles.
This entry was posted in Articles. Bookmark the permalink. Both comments and trackbacks are currently closed.

Click Here to learn about our most recent COVID-19 updates including vaccine information, visitor restrictions, testing, and more.