As recommended by the Society of Obstetricians and Gynaecologists of Canada, Kegel exercises strengthen core and perineal muscles.

Kegel Exercises

Repeat this exercise three or four times a day

Kegel exercises strengthen the muscles around the perineum (the area between the vagina and the rectum). They prepare you for childbirth, and they can also prevent urinary stress incontinence, those “accidents” that happen when you cough, laugh or exert yourself. By doing them regularly, you will develop a good habit that you will �nd useful your whole life.

These exercises will help you get back in shape after childbirth, and prevent incontinence problems as you age.

Sit or stand in a comfortable, relaxed position.1

Locate the perineal muscles. They are the same muscles you use when you are trying to hold your urine or stool. Contract them.

2

Hold the contraction for 5–10 seconds.3

Don’t hold your breath; keep breathing normally.4

Keep the muscles of your stomach and buttocks relaxed.5

Now, release the contraction for about 10 seconds.6

Repeat the contraction‐hold‐release sequence 12–20 times.7