Kegel exercises

Kegel exercises can strengthen the pelvic muscles and ligaments to treat and prevent urinary incontinence, fecal incontinence, and other problems caused by having weak pelvic floor muscles.

To do Kegel exercises:

• Squeeze the same muscles you would use to stop your urine. Your belly and thighs should not move.
• Hold the squeeze for 3 seconds, then relax for 3 seconds.
• Start with 3 seconds. Then add 1 second each week until you are able to squeeze for 10 seconds.
• Repeat the exercise 10 to 15 times for each session. Do three or more sessions each day.

For best results, more than three sets of Kegel exercises should be done every day.