{"id":3817,"date":"2021-01-22T17:04:07","date_gmt":"2021-01-22T17:04:07","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=3817"},"modified":"2026-10-13T16:32:38","modified_gmt":"2026-10-13T16:32:38","slug":"how-to-do-kegels","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/how-to-do-kegels\/","title":{"rendered":"How To Do Kegels: A Step-By-Step Guide"},"content":{"rendered":"

Kegel exercises can prevent or control urinary incontinence and other pelvic floor problems. But do you know how to do Kegels properly?<\/p>\n

Most women have experienced it at one time or another \u2014 the dreaded urinary leak.<\/p>\n

Maybe it happened during some vigorous exercise, or while laughing uncontrollably with friends.<\/p>\n

No matter where or how it happens, it can be an embarrassing situation, and one that women really don\u2019t like to talk about.<\/p>\n

Urinary incontinence is a very common medical diagnosis, and the prevalence increases even more as people age.<\/p>\n

It is estimated that over 50% of women in the US suffer from some form of urinary incontinence<\/a>.<\/p>\n

Losing bladder control or having an \u201caccident\u201d is embarrassing, and so many women avoid the topic altogether.<\/p>\n

Some people think that incontinence is just a normal part of aging, or that there is no way to treat this problem.<\/p>\n

But the truth is, urinary incontinence is a very common issue, and there are a number of treatment options.<\/p>\n

Let’s look deeper at this issue and learn how to do Kegels properly.<\/p>\n

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Types of Urinary Incontinence<\/h2>\n

While the exact number is not known, the National Association For Continence estimates that 33 million adults in the U.S. suffer from some form of urinary incontinence<\/a>.<\/p>\n

Urinary incontinence is more prevalent in women, affecting about two times as many women compared to men.<\/p>\n

There are several forms of urinary incontinence: stress, urge, mixed, overflow, and incontinence following surgery.<\/p>\n

It is important to understand the differences in these types of incontinence in order to determine the best treatment approach.<\/p>\n

Stress Incontinence<\/h3>\n

Stress incontinence occurs when the muscles in the pelvic floor have been weakened or damaged.<\/p>\n

This causes urinary leakage during exercise, coughing, sneezing, laughing, or any movement that puts pressure on the bladder.<\/p>\n

Urge Incontinence<\/h3>\n

Many people refer to urge incontinence as an \u201coveractive bladder.\u201d<\/p>\n

Those with urge incontinence have a sudden, intense urge to empty their bladder.<\/p>\n

They usually cannot get to a restroom in time, which leads to urinary leakage.<\/p>\n

Mixed Incontinence<\/h3>\n

If you have a combination of both stress and urge incontinence, this is considered a mixed form.<\/p>\n

Overflow Incontinence<\/h3>\n

This occurs when the bladder fills beyond what it is capable of holding and urine literally overflows.<\/p>\n

It can also be due to not completely emptying the bladder at a previous bathroom session.<\/p>\n

Since urine still remains in the bladder, this additional urine may leak out, or the individual may feel that they need to constantly urinate.<\/p>\n

Surgery<\/h3>\n

Incontinence is a common problem after certain operations, such as hysterectomies, cesarean sections, prostatectomies, lower intestinal surgery, or rectal surgery.<\/p>\n

Functional Incontinence<\/h3>\n

This is not true incontinence, in that there is no abnormality in the urinary tract.<\/p>\n

However other medical conditions, such as immobility, may cause someone to have issues with making it to the bathroom on time.<\/p>\n\t\t

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Symptoms of Stress Incontinence<\/h2>\n

Since stress incontinence is the most common form associated with exercise, let’s take a look at some ways to treat this nuisance so that you can get back to your workouts worry-free.<\/p>\n

The main symptom of urinary incontinence is the unwanted leaking of urine.<\/p>\n

Depending on the exact type of incontinence, this may be experienced in different ways.<\/p>\n

An individual with stress incontinence will notice urinary leakage when she does any type of activity that puts additional stress on the bladder, such as jumping or even coughing.<\/p>\n

What Causes Stress Incontinence<\/h2>\n

Stress incontinence is due to weak or damaged muscles in the pelvic floor. This is a common issue in women.<\/p>\n

Childbirth damages the pelvic muscles, increasing the risk of stress incontinence.<\/p>\n

Menopause is another factor. As estrogen levels decrease, the muscles in the pelvic floor become weaker, which can lead to stress incontinence.<\/p>\n

Any type of surgery that involves the pelvic floor, such as hysterectomies, rectal surgeries, or lower abdominal surgeries can lead to stress incontinence as well.<\/p>\n

Who Is At Risk For Stress Incontinence?<\/h2>\n

Any postmenopausal woman is at risk for stress incontinence as the lower estrogen levels in the body can cause weakened tissues around the urethra, vagina, and pelvic floor muscles.<\/p>\n

In addition, women who have given vaginal childbirth are at risk for incontinence as well as this damages and strains the pelvic floor muscles.<\/p>\n

Diagnosing Incontinence<\/h2>\n

It is important to determine the actual cause of incontinence in order to come up with the proper treatment plan.<\/p>\n

Someone with stress incontinence will need a different treatment plan than someone with urge incontinence.<\/p>\n

The first step is to note when you are having episodes of incontinence.<\/p>\n

Is it while playing tennis? Or do you notice that you wake up frequently to urinate at night?<\/p>\n

The timing of your incontinence can help determine what type of incontinence you are dealing with.<\/p>\n

A full physical exam by a physician is another important part of the diagnosis.<\/p>\n

A urinalysis should also be collected to ensure there are no signs of infection or inflammation that is causing urinary incontinence.<\/p>\n

A proper pelvic exam should be done to determine if there is any vaginal atrophy or bladder prolapse in women.<\/p>\n

The above steps alone may be enough to come up with a diagnosis.<\/p>\n

However, sometimes further studies are required to diagnose urge or overflow incontinence.<\/p>\n

This includes studies that measure urine flow patterns.<\/p>\n

Sometimes more invasive studies that look at the inside of the bladder with a camera, called a cystoscopy, are needed. This will all be dependent on your symptoms and response to treatment.<\/p>\n

While the treatment of incontinence will be different based on the exact underlying cause, this article will focus on treating stress incontinence through at-home Kegel exercises.<\/p>\n

These exercises will strengthen the muscles of the pelvic floor.<\/p>\n

Exercises For Urinary Incontinence<\/h2>\n

As mentioned above, Kegel exercises are the top choice to strengthen the pelvic floor muscles.<\/p>\n

Home-based Kegel exercises have been found<\/a> to decrease stress and mixed urinary incontinence while also improving quality of life.<\/p>\n

Now, onto the main question: how to do Kegels?<\/strong><\/p>\n