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How do you do Kegel exercises?

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Sit on the toilet and try to urinate. Once urine starts to flow, squeeze your muscles to hold it in. You should feel the muscles inside your vagina “lift.” You just did one Kegel. Relax the muscle and do it again. Start slowly. Try squeezing your pelvic floor muscles for three seconds, then release for three seconds. Do this 10 times in a row. That’s one set. If you can’t do 10, do as many as you can and build up over time. Try to work up to one set of 10 Kegels two to three times a day. Kegels aren’t harmful. In fact, you can make them a part of your daily routine. Do them while you’re brushing your teeth, driving to work, eating dinner, or watching TV. But don’t get into the habit of doing them while you urinate. You can actually cause other problems, like urinary tract infections.

SOURCES:

Urology Care Foundation: “What are Pelvic Floor Muscle (Kegel) Exercises?”

Mayo Clinic: “Kegel Exercises: A How-to Guide for Women.”

Cleveland Clinic: “Kegel Exercises.”

National Association for Continence: “Kegel Exercises.”

Reviewed by Traci C. Johnson on February 19, 2017

SOURCES:

Urology Care Foundation: “What are Pelvic Floor Muscle (Kegel) Exercises?”

Mayo Clinic: “Kegel Exercises: A How-to Guide for Women.”

Cleveland Clinic: “Kegel Exercises.”

National Association for Continence: “Kegel Exercises.”

Reviewed by Traci C. Johnson on February 19, 2017

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When do you see results from Kegel exercises?

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