When to do your Kegels

Make Kegel exercises part of your daily routine. For example:

  • Fit in a set of Kegel exercises every time you do a routine task, such as brushing your teeth.
  • Do another set after you urinate, to get rid of the last few drops of urine.
  • Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen, such as sneezing, coughing, laughing or heavy lifting.

When you're having trouble

If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and strengthen the correct muscles.

In some cases, biofeedback training might help. In a biofeedback session, your doctor or other health care provider inserts a small probe into your rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity. Research suggests that biofeedback training is more effective in treating fecal incontinence.

When to expect results

If you do your Kegel exercises regularly, you can expect results — such as less frequent urine leakage — within about a few weeks to a few months. For continued benefits, make Kegel exercises a permanent part of your daily routine.

Aug. 13, 2015 See more In-depth