Once the exercises become easy, you can further strengthen the muscles by squeezing for eight seconds then relaxing for eight seconds. Do as many repetitions as you can for five minutes two times a day. Another way to make Kegel exercises more challenging is to do them with your knees apart or while standing. Results are not immediate. According to the University of Iowa Hospitals and Clinics Department of Obstetrics and Gynecology, it takes 6 to 12 weeks after adopting a Kegel exercise routine for most women to notice an improvement in bladder control.
Consistency is key.
Some women find it useful to exercise around the same time each day, such as before getting out of bed in the morning and before going to sleep at night. If urinary incontinence returns, you may need to go back to five minutes two times a day. The text presented on these pages is for your information only. It is not a substitute for professional medical advice. It may not represent your true individual medical situation.