1. Squeeze your muscles as if you were trying not to pass gas. Or squeeze your muscles as if you were stopping the flow of urine. Your belly, legs, and buttocks shouldn't move.
2. Hold the squeeze for 3 seconds. Then relax for 5 to 10 seconds.
3. Start with 3 seconds, then add 1 second each week until you are able to squeeze for 10 seconds.
4. Repeat the exercise 10 times per session. Try to do 3 to 8 sessions a day.

Kegels work best when done on a regular schedule. Talk to your doctor if you don't notice improvement after doing Kegels for 3 or 4 months.

Don't make it a practice to do Kegels while urinating. Over time, doing this could hurt your bladder.

If doing these exercises causes pain, stop doing them and talk with your doctor.