Skip to Content

Health Tip: Kegel Exercise Tips

-- Pelvic floor muscle exercises, also called Kegel exercises, are a great way to improve and maintain bladder control, the National Association for Continence says.

The exercises help strengthen the pelvic floor and may improve bladder leakage.

The association offers these Kegel suggestions:

  • Identify the muscles by trying to stop urination flow mid-stream.
  • Build up to your routine. Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for 5 seconds. Then relax them for 5 seconds. Try to do 5 reps on your first day.
  • As you get used to the exercises, aim for for 10 seconds at a time, relaxing for 10 seconds between contractions.
  • Do not hold your breath.
  • Repeat 3 times a day.

© 2020 HealthDay. All rights reserved.

Posted: December 2018

Read this next

Half of Older Women Suffer Incontinence, Many Don't Tell Their Doc

THURSDAY, Nov. 1, 2018 -- Nearly half of older American women have urinary incontinence, but many have not talked to a doctor about it, a new national poll shows. More than 1,000...

Spine Stimulation May Help Paralyzed Patients Regain Bladder Control

WEDNESDAY, Aug. 22, 2018 -- Many people with spinal cord injuries suffer the loss of bladder control, but a small new study shows that stimulation of the lower spine might help...

New Guidelines for Urinary Incontinence Screenings

MONDAY, Aug. 13, 2018 -- New guidelines now recommend yearly urinary incontinence screening for all women. But some experts say such screening needs to be introduced with...