You can do Kegels anywhere: while you sit at a desk, wait for a bus, wash dishes, drive a car, wait in line, or
watch television. No one will know you are doing them.
Here’s how you do it:
• Find the muscles to use by squeezing the muscles in your genital area. You might find that it helps to
pretend you are stopping a flow of urine or trying to stop from passing gas.
• Tighten these muscles and hold for 4 seconds. Then relax. Tighten and relax these muscles at least
10 times.
• Do these sets of exercises 10 times a day.
• Do not do these exercises while you are urinating.
Many women see a change for the better after doing these exercises every day for 3 to 6 months. It is
important to keep doing Kegels the rest of your life.
