One exercise to begin now: The Kegel

The Kegel exercise is a pelvic exercise that has special lifelong benefits for you.

The muscles of your pelvic floor are shaped like a figure 8. (See drawing.) They act like a "sling" to provide main support for the pelvic organs, especially the bladder and uterus.

Gravity, age and childbearing can cause these muscles to lose their tone. This results in a loss of bladder control and discomfort. Doing the Kegel exercise during pregnancy can lessen these effects.

The exercise can also help you isolate the muscles of your pelvic floor and recognize how they feel when they are tense and when they are relaxed. This can be helpful during birth.

How to do the Kegel exercise

You may do the Kegel exercises while standing, sitting or lying down. Follow these steps:

1. Imagine that you need to interrupt or stop your flow of urine. (Don't really do the Kegel exercise while you urinate. It isn't good for your bladder to start and stop.)
2. Slowly tighten the muscles of your pelvic floor, squeeze and hold. You want to lift up and draw in the muscles.
3. Hold for 5 seconds and relax. End with an uplifting contraction.
4. Breathe normally while doing the exercises and relax your jaw when you relax.
5. Do five Kegel contractions and rest a couple of minutes.
6. Repeat and do five more.
7. Plan to do 50 exercises (10 sets of five) each day.

You can do these exercises at any time, anywhere. No one will know. You can do them while...

• watching tv
• eating
• driving
• working
• preparing meals
• standing in line
• lying in bed

Related Links

Your need for exercise

Exercises: Pregnancy, labor and birth

"Changing Shapes" pregnancy fitness class

Prenatal yoga fitness class

First published: 10/04/2002
Last updated: 06/01/2003

Reviewed by: Allina Patient Education experts