Kegel Exercises

Kegel Exercises

Pelvic muscle exercises, also known as Kegel Exercises, are designed to develop control of the pubococcygeus (PCG) muscles.

Originally developed as postpartum exercises for women, Kegels have been effective with women who experience urine leakage when laughing, coughing, sneezing or performing other actions that put pressure on your bladder. 

A person can learn to identify these pelvic muscles by simply tensing  the ring of muscles around the anus while sitting or standing.  The abdominal, thigh and buttock muscles should remain relaxed.  Stopping and starting the flow of urine while voiding is another good way to identify these muscles and is in itself a helpful exercise.  

Quick Kegels

  • Tighten and relax the PCG muscle as rapidly as possible.

Slow Kegels 

  • Tighten the PCG muscle.  Hold it for a count of five – relax.

Pull In – Push Out

  • Pull up the entire pelvic floor as though trying to suck water.  Then push out or bear down as if trying to push the imaginary water out.


  • Tighten and release the muscles very gradually.  As you tighten, think of an elevator going slowly up to the 10th floor; then release very slowly, one “floor” at a time. 

Daily Schedule
At first, do ten of each of the exercises (one set) four times every day.  Each week increase the number of times of exercise by five (15, 20, 25, etc).  Complete four sets each day.  Results may not be seen for at least 3 months.