Kegel Exercises for Your Pelvic Muscles

How do pelvic muscles get weak?

Pelvic muscles help stop the flow of urine. For women, pregnancy, childbirth and being overweight can weaken the pelvic muscles. For men, prostate surgery can weaken pelvic muscles. Weak pelvic muscles can cause you to leak urine. Fortunately, pelvic muscles are just like other muscles--exercises can make them stronger. People who leak urine may have better control of these muscles by doing pelvic muscle exercises called Kegel exercises.

This handout focuses on Kegel exercises for women because it is much more common for women to leak urine than for men. If you are a man who leaks urine, talk to your doctor about whether Kegel exercises can help you.

Which muscles control my bladder?

At the bottom of the pelvis, several layers of muscle stretch between your legs. The muscles attach to the front, back and sides of the pelvic bones. Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle (see picture below).

How do I exercise my pelvic muscles?

You can exercise almost anywhere and any time--while driving in a car, at your desk or watching TV. To exercise these muscles, just pull in or "squeeze" your pelvic muscles (as if you are trying to stop urine flow). Hold this squeeze for about 10 seconds, then rest for 10 seconds. Do sets of 10 to 20 contractions per day.

Be patient and continue to exercise. It takes time to strengthen the pelvic muscles, just like it takes time to improve the muscles in your arms, legs or abdomen. You may not notice any change in bladder control until after 6 to 12 weeks of daily exercises. Still, most women notice an improvement after just a few weeks.

These are the same muscles that you would use to try to stop the flow of urine. They are the muscles you will exercise and strengthen.

A few points to remember

• Weak pelvic muscles often lead to urine leakage.
• Daily exercises can strengthen pelvic muscles.
• These exercises often improve bladder control.
• Ask your doctor or nurse if you are squeezing the right muscles.
• Tighten your pelvic muscle before sneezing, lifting a heavy object or jumping. This can prevent pelvic muscle damage and urine leakage.

Daily pelvic muscle exercise log

I exercised my pelvic muscles ______ times daily.

I spent _____ minutes exercising.

At each exercise session, I contracted my pelvic muscles _____ times.

Sex & Sexuality

Sex and sexuality have long been taboo topics. But as we become more comfortable with our bodies, we begin to understand more about sexuality and how it affects our lives. We have the answers to questions you may have been too embarrassed to ask, from sexuality to sex therapy to sex addiction. 

Chronic Illness: How it Can Affect Your Sex Life

How can a chronic illness affect my sex life?

A chronic illness is a health problem that you have over a long period of time, such as heart disease, diabetes, arthritis or cancer.

People who have a chronic illness can feel tired and depressed a lot of the time. They may have pain, stiffness or trouble sleeping. They may need medicines or other treatments that can affect their sex life. They may have a surgery that changes how their body looks. As a result, they may feel less interested in sex, or they may not enjoy sex like they used to.

Suggestions for keeping your sex life healthy if you have a chronic illness

Read about your illness. There are many self-help books that discuss sex and specific chronic illnesses. You can also join a support group to talk about your illness.

If you have a chronic health problem, the following might help you get ready for sexual activity:

• Plan sexual activity for the time of day when you have the most energy and your health problem bothers you the least.
• Be sure that you are rested and relaxed.
• Wait at least 2 hours after you eat to have sex.
• If you need pain medicine to feel better, take the medicine 30 minutes before sexual activity.
• Limit the amount of alcohol you drink, and avoid using tobacco in any form. Alcohol and tobacco can affect sexual function.

The following might help you maintain your sex life:

• Hold hands, hug and touch your partner, even when you do not plan to have sex.
• Use your senses to make sexual activity more enjoyable. For example, have satin sheets on the bed, light some scented candles or play music.
• Tell your partner what you like and do not like. Listen to your partner's likes and dislikes.
• Try different sexual positions to find positions that are comfortable for you and your partner, or use pillows for comfort.
• Try personal lubricants (one brand name: K-Y Jelly) to help reduce discomfort with sexual intercourse.

Talking to your partner

Even with the best of intentions and preparation, there may be times during your illness when you decide that you do not want to be sexually active. Talk to your partner about how you feel and why you feel that way. Talk about how you can help your partner deal with his or her feelings and interest in sexual activity.

Talking to your doctor

Talk to your doctor about any concerns you have about your sex life. Your doctor may have some suggestions that can help.

Be sure to let your doctor know if you are feeling depressed or if you think that side effects from a medicine are affecting your sex life.