Female Sexual Medicine

Kegel Exercises

Kegel exercises strengthen and tone the pelvic floor muscles. These exercises, when performed correctly, can increase orgasmic intensity as well as prevent pelvic organ prolapse and incontinence.

Here is the correct technique:

There are two ways to identify the Kegel muscles:

1. Place a finger in the vagina and squeeze. When you feel pressure around your finger, then you are contracting the correct muscles. Or,
2. Attempt to stop your urine flow midstream without using your leg muscles.

The muscles that you are using are the correct muscles.

Once you have identified the muscles, start the exercise two times a day for five minutes each time. Squeeze the muscles for a count of four and relax for a count of four. Remember to breathe slowly and deeply.

It may take anywhere from six to twelve weeks to notice a difference. If you find that the exercises are too easy, do an eight-count instead of a four-count.

Remember that the exercise will get easier the more you practice.