exercises were developed by Dr. Arnold Kegel (Kay-Gill)
to help women with problems controlling urination. The exercises
are designed to strengthen and give voluntary control of
a muscle called the pubococcygeus, or P.C. for
Since the P.C. muscle encircles the urinary
opening as well as the vagina, some of Dr. Kegel's
patients found that doing the exercises had a pleasant
side effect- increased sexual
the P.C. Muscle
Sit on the
toilet. Spread your legs apart. See if you can stop and
start the flow of urine without moving your legs. That's your P.C.
muscle, the muscle that starts and stops the flow of
the P.C. muscle as you did to stop urination. Hold it for a
slow count of three. Relax
and relax the P.C. muscle as rapidly as you
PULL IN -
the entire pelvic floor as though trying to suck water
into your vagina.
Then push out or bear down as if trying to push
the imaginary water out. (This exercise
will use a number of stomach muscles as well as the P.C.
At first, do 10 of
each of these exercises (one "set") five times every
day. You may notice at first that the muscle is hard to
control, or that it starts to feel tired. Just take a few
seconds to rest, and start again. In a week or two
you will probably be able to control your P.C. quite
week increase the number of times you do each exercise
by five (15, 20, 25, etc.). Keep doing five
"sets" every day.You can do these exercises
any time during daily activities which don't require a
lot of moving around: driving your car, watching
television, doing dishes, sitting at your desk, lying in
bed. A good
way to check your progress in strengthening the P.C.
muscle is to insert one or two fingers into your vagina
as you tighten the muscle and note the amount of
pressure on your fingers.