Identify the pelvic floor muscles by stopping urine midstream once to find the correct muscles
Empty your bladder before exercising
Tighten the pelvic floor muscles without squeezing your abdomen, thighs, or buttocks
Hold the contraction for 3 to 5 seconds
Relax the muscles for 3 to 5 seconds
Repeat 10 to 15 times per set
Do 3 sets per day
Breathe normally during each contraction
Keep the rest of your body relaxed
Increase the hold time gradually as the muscles get stronger
Do the exercises while sitting, standing, or lying down
Avoid doing Kegels while urinating on a regular basis
Stop if you feel pain and seek medical advice if needed