Table 6.

General Recommendations When Performing Kegels

If BMI >30 advise woman to lose weight.18

Locate the right muscles:

(1) Pretend you are trying to avoid passing gas

(2) Pretend to tighten your vagina around a tampon or penis

(3) You should feel Kegels more toward the back of the pelvic area.32

(4) Imagine you are sitting on a marble and tighten your pelvic muscles as if you are lifting the marble.34

Another method is to stop urinating midstream (not first of day) identify the muscles used—use only to identify muscles.34

To evaluate strength: stop urination and feel if these are the same muscles used during Kegels or practice during sexual intercourse with partner feedback.24

Quality is better than quantity; increase gradually to recommendations.13

Try to do at the same time you do something else everyday to remember to do them daily.14

Start learning lying on back to engage only posterior pelvic muscles. Progress to perform sitting or standing.32,34

Try to start with empty bladder.13

Do not engage abdominal, thighs or buttocks muscles.24,34

Do not hold your breath.13,34