When you’re first starting Kegel exercises, finding the right set of muscles can be tricky. One way to find them is by placing a clean finger inside your vagina and tightening your vaginal muscles around your finger.
You can also locate the muscles by trying to stop your urine mid-flow. The muscles you use for this action are your pelvic floor muscles. Get used to how they feel when they contract and relax.
However, you should use this method for learning purposes only. It isn’t a good idea to start and stop your urine regularly, or to frequently do Kegel exercises when you have a full bladder. Incomplete emptying of the bladder can raise your risk for a urinary tract infection (UTI).
Talk with your gynecologist if you still aren’t sure you’ve found the right muscles. They may recommend using an object called a vaginal cone. You insert a vaginal cone into the vagina and then use your pelvic floor muscles to keep it in place.
Biofeedback training can also be very useful in helping to identify and isolate your pelvic floor muscles. In this procedure, a doctor will insert a small probe into your vagina or put adhesive electrodes on the outside of your vagina or anus. You’ll be asked to try to do a Kegel. A monitor will show whether you contracted the correct muscles and how long you were able to hold the contraction.