It is very important to perform Kegel exercises correctly. You can identify these muscles located around the bladder opening by starting and stopping your urine stream several times. These are the same muscles which we use for kegel exercises. Stopping our urine stream is only a way to identify the muscles used for this exercise. It is not advisable to perform Kegel exercises while urinating.

Another way to identify the muscles used for Kegel exercises is to tighten the rectal muscles (as when holding back gas), because they are part of the same muscle group, the rectal muscles always work with the muscles around the bladder opening.

Get in a comfortable position when you are lying on the bed. Put one or two fingers inside the vagina and imagine that you are starting and stopping the urinary stream. You will notice that the muscles on the sides of the vagina will put pressure on your fingers. Experiment to determine the way of contracting these muscles that puts the maximum pressure on your fingers. Make sure that you are experiencing a drawing up and pulling inward rather than a bearing down. While you are doing this be careful not to bear down or squeeze on your stomach, buttock or thigh muscles, if these do move when you are performing the exercises this would mean that you have located and are exercising the wrong muscles. Every now and again, check in a mirror when you are doing the exercises that you are not moving the muscles in your stomach, buttocks or thighs

When you have learned how to exercise your pelvic muscles you can incorporate them into your daily routine, you can do them while walking the dog, brushing your teeth, watching TV etc. The more you do the exercises the faster you will notice the results. It is important that you occasionally put one or two fingers inside the vagina to check that you are doing the exercises correctly.

It takes about six to twelve weeks for most women to notice a change in urine loss. Remember, if you do the exercises regularly you could cure yourself and avoid surgery.

Exercises should be done for six seconds and you can count one-thousand upto six-thousand while exercising.

It is recommended that you do the exercises for 20 minutes daily. You may notice some soreness in the pelvic muscles and around the vagina opening once you start exercising regularly. This is nothing to worry about it is associated with increased muscle activity.

A few suggestions on how to do the exercises: