How to Strengthen the PC Muscles Through Kegel Exercises

The pubococcygeal or PC muscle stretches across the pelvis. In women, pelvic floor muscles and their connective tissue support and hold in place the uterus, bladder, urethra and rectum. In men, pelvic floor muscles provide support for the bladder and also control a second sphincter, near the bottom of the prostrate that can be strengthened if the main sphincter is injured. When pelvic floor muscles become weak, a number of disorders may occur, such as incontinence or prolapse. Dr. Arnold Kegel created a simple method to strengthen the PC muscle by isolating and contracting it. If you do Kegel exercises every day for at least five minutes at a time, your PC muscles should strengthen within six to 12 weeks.

Instructions

1. Empty your bladder.

2. Isolate your pelvic floor muscles so that you do Kegels correctly. Insert one finger in your vagina if you're a woman. Insert one finger in your rectum if you're a man. Contract your muscles until you're squeezing the finger. Practice this until you're sure you know which muscles to tighten.

3. Sit or lie in a comfortable position. Tighten your PC and pelvic floor muscles for 10 seconds. If you feel uncomfortable or are unable to hold your muscles for that long, try for four seconds instead.

4. Relax for four to 10 seconds, depending on how long you contracted your muscles. Repeat this cycle 10 times.

Tips & Warnings

• Do 10 Kegel exercises two to three times per day.

• When doing Kegel exercises, the muscles in your thighs, buttocks and abdomen should not contract.

• If you have trouble isolating the PC muscle, try tightening it while urinating. If you're contracting the correct muscles, they should halt the stream of urine.

• Contracting the wrong muscles may have a negative effect on your PC muscle. Make sure you're doing Kegel exercises correctly.

References

• University of Arkansas for Medical Sciences: Department of Neurobiology and Developmental Sciences: Muscles of the Pelvis and Perineum Listed Alphabetically
• Eunice Kennedy Shriver National Institute of Child Health and Human Development: Pelvic Floor Disorders
• McKinley Health Center: Kegel Exercises for Urinary Incontinence
• Family Care Research Program: Kegel Exercises
• University of Maryland Medical Center: Kegel Exercises - Overview

Resources

• The National Women's Health Information Center: Health Topics
• CDC: Centers for Disease Control and Prevention: Men's Health