The Women's Health Group

Kegel Exercise Instructions

Kegel exercises strengthen the muscles around the bladder. This aids in preventing or improving urinary leakage that can occur with increased abdominal pressure (e.g., coughing, sneezing, laughing, and jumping).

1. To begin this strengthening exercise, isolate the proper vaginal muscles by starting and stopping the stream of urine while voiding.
2. Tighten these vaginal muscles and hold for eight seconds. Relax the muscles for eight seconds. Repeat.
3. The Women’s Health Group recommends repetition of 10 to 20 contractions for eight seconds each, three times a day; or five-minute sessions twice a day.
4. Repeat this exercise frequently to achieve long-term benefit. Results may not be apparent for up to six to eight weeks, even with regular exercise.