Frequently Asked Questions


Will kegels work for me?

This is the number one question women ask. Here’s the short answer: There’s one way to find out how much the Kegel Queen Program will help you, and that is to get started!

Typically, women see improvement with prolapse, incontinence, and better sex. (See “What results are typical in the Kegel Queen Program?” on this page.) Some women don’t see life-changing improvements. Others see complete cure — their problems disappear one hundred percent. Yes, I completely eliminated my stress incontinence and prolapse symptoms, and revolutionized my sex life, because of kegels, as have women around the world.

Can I promise that you, too, will get the results you want? Only with a crystal ball. Every woman is unique. Every woman’s body is unique. Your genetic inheritance, and your history — what your body has been through — are unique to you. How much kegels help you depends on your individual body and your dedication to the program.

Some women want me to guarantee that no matter what, this program is going to cure you, completely and one hundred percent. They say, I’m only interested if you can promise a complete cure for everybody. But the human body is not a machine, so no honest person can make a promise like that about your health.

I’m really proud of what I can promise. I promise you three things.

Number one: You’re getting the absolute best safe-at-home kegel program you will ever find.

Number two: I promise that even if kegels are not 100 percent of the solution for you, you will get a ton of value from this program. You’ll get a tremendous wealth of information that goes way beyond kegels — to support you in reaching your personal best pelvic health. For some women, these “extras” turn out to be just as valuable as the Kegel Success in Minutes a Day program itself.

Number three: This program has delivered excellent results for me, and for women all over the world.

A lot of women get results they didn’t even expect, like “I sleep through the night without getting up to pee three times” or “I don’t feel embarrassed anymore.”

I can’t guarantee this will cure you — but I can give you a guarantee about this program. I guarantee that this program is complete, it’s accurate, and it’s easy to use.

If you disagree, and you’re not completely satisfied with the quality of this program, just send it back and I’ll refund every penny you paid. That’s the Kegel Queen’s Royal Guarantee. Ready to get started? Find out how to do one perfect kegel!

“I know there’s hope and I’m not embarrassed any longer.”

*Maryalice, California
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What results are typical in the Kegel Queen Program?

Improvement with prolapse and incontinence, and better sex, are typical results with the Kegel Queen Program.

Typically, incontinence starts to improve in less than two weeks. Typically, women regain bladder control either partially or completely.

With prolapse, women typically see improvement starting in a period of weeks, often about two to four months. Improvement with prolapse can mean different things for different women. The range is from no change to complete cure, but this is what women in my program tell me most often about their prolapse. The typical woman in my program tells me that the prolapse is not out of place as often, that when it is out of place it’s not as far out, and that it doesn’t bother her as much. Sometimes improvement means that they feel better, that the prolapse doesn’t bother them the way it did before, even if the prolapse is still out of place.

Better sex is typical too. For some women, it’s increased sensation. For some, increased desire and arousal. For some, better orgasms. For some, it’s simply about being healthier down there — having more confidence and less fear.

Find out what women are saying about the Kegel Queen Program here.

Will kegels work for you? See “Will kegels work for me?” on this page.

What about kegel “exercisers,” kegel exercise devices?

Here are the simple facts on kegel devices:
You never need kegel exercise devices.
Kegel exercise devices can actually hurt you.
Kegel devices are always inconvenient. That’s a polite way of saying they’re a complete pain in the butt!

Kegel devices can hurt you…
Many types of devices train the pelvic floor muscles to clench, which can lead to painful muscle spasms and difficulty with intercourse. With correct kegel technique, you know how to contract the muscles, but also how to relax them, so you stay healthy and comfortable.

Real kegels, without a device, also train your muscles to respond naturally to your conscious control. If all your kegel practice is done with a device in your vagina, it may be harder for you to effectively contract the muscles when you want to use them in your daily life — for example, when you need to sneeze, or during sex. You can train your muscles more effectively without a device.

You don’t need a kegel device…
Some people who want to sell you a kegel device will tell you that kegels have to be done against resistance (i.e., you need to squeeze something in your vagina). This was Dr. Arnold Kegel’s original idea from the 1940s, but since then, scores of brilliant modern researchers, most of them women, have shown us how to do far easier, faster, more effective kegels, with no devices at all.

Kegel devices are inconvenient and annoying…
Kegel devices are extremely inconvenient. You need to take off your pants and have privacy. You need to carry the device with you when you go on an overnight trip. You need to wash and store the device, and hope your kids or grandkids don’t find it.

A huge part of success with kegels is making kegels as easy as possible, so you can easily stick to your kegel routine. The Kegel Queen Program makes kegels easy. Kegel devices only make kegels complicated.

Can the Kegel Queen Program help me have better sex?

Yes! Great sex is one of the most amazing benefits of doing kegels right. I got started with kegels mainly because of the sex problems I had after my daughter was born — and once I started Real Kegels, everything changed in bed for both me and my husband.

In the Kegel Success in Minutes a Day program, I’ll uncover how kegels can hold the key to increased sexual arousal and lubrication, three ways kegels can transform your sexual anatomy and lead to mind-blowing sex, and two kegel tricks you can try in bed. The muscles you exercise when you do kegels are sometimes called “sex muscles” because they are an essential part of your sexual anatomy. These muscles are attached directly to your clitoris and vagina. And when you do kegels correctly, as in the Kegel Queen Program, you aren’t just increasing control of the muscles. You’re increasing muscle mass. Having bigger, firmer sex muscles and the added circulation that goes with them can take your sex life to a whole new level. Stronger orgasms, increased desire, and more sensation for both you and your male partner are just some of the benefits.

“Sex with husband, OMG! Wonderful!”

*Jill, Oregon
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How long will it take before I start to see results from doing the Kegel Queen Program?

With urinary incontinence, women typically start to see results within about two weeks. Some women take longer. With prolapse, most women start seeing results after about two to four months. Progress is slower for some, and faster for others, but overall, weeks to months is typical. With sex, there are some benefits that take a few weeks to develop, because it takes time to build muscle. Other sex benefits are based on increased control of the muscles, which can begin as soon as you complete the program (maybe even tonight)!

Can kegels help with my incontinence?

Yes! Urinary incontinence is the reason Dr. Arnold Kegel developed the original exercises in the 1940s, and today’s simpler and easier kegels are very successful at helping women stay dry. There are three kinds of urinary incontinence: stress incontinence, urge incontinence, and mixed incontinence (a combination of stress and urge incontinence.) Kegels are effective for all three.

Kegels are most effective for stress incontinence, because the exercise addresses the problem at the source. One 2008 study found that women with stress incontinence who did kegels were about seventeen times more likely to improve, or to be totally cured, than women not doing kegels. With urge incontinence, women were about two and a half times more likely to be improved or cured if they did kegels, compared with women who didn’t do them. In my book, those are still pretty darn good odds.

Will kegels help reverse my prolapse?

This is what I hear most often from women with prolapse. They tell me that after doing the Kegel Queen Program, their prolapse is out of place less often, and that when it’s out of place, it’s not as far out of place. Many women find that their symptoms are much better, or that their prolapse symptoms disappear completely, as they did for me. For some women, the prolapse is simply gone. I’m thinking of one Kegel Queen member, a sixty-eight-year-old yoga teacher, who told me “the doctors can’t find my rectocele anymore.” The only way to find out how much the Kegel Queen Program will help you is to get started! To find out about typical results with this program, see “What results are typical in the Kegel Queen Program?” on this page.

“I have been doing kegels for six months now, tho not as religiously as I should, sometimes missing a week or two at a time. But, good news, when I went to the urogynecologist a few months ago, she said that my prolapse was much improved, that I didn’t need to follow up with her anymore unless things got worse again (and I’m not going to let that happen!).So, from being on the verge of surgery, to “See ya later!” just due to doing kegels the RIGHT way!

Thanks, Alyce!”

*Heather, Michigan
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I have prolapse. Do I have to have surgery?

No, you don’t have to. Whether or not to have prolapse surgery is your choice to make with the help of your health care team. You have the choice to have surgery, or to use other treatments, or to simply live with your prolapse.

Prolapse surgery is the most expensive prolapse treatment option, at $6,000 to $20,000. It is the most dangerous treatment option, with up to one in six women having complications — which may threaten your overall health or cause lifelong pain and suffering.

And surgery is often ineffective: for up to 50 percent of women, the surgery fails. For women who have prolapse surgery, one in three will have the surgery again at least once (many have repeat surgery three, four, or five times or more). Each time you have surgery increases your risk for surgical complications and failure. These are all good reasons to consider surgery a last resort, and to try every possible alternative treatment.

Some women are given a diagnosis of prolapse, but the prolapse hasn’t bothered them at all. If your prolapse doesn’t bother you, there is absolutely no reason to consider surgery.

For every woman who has experienced prolapse, a “healthy pelvis lifestyle,” including correct kegel technique, is important to protect and maintain your pelvic health.

If your doctor has recommended surgery for prolapse, this page is a must-read for you.

My prolapse is severe. Can the Kegel Queen Program help me?

Yes, real kegels can help even if your prolapse is severe. With severe prolapse, your prolapse is not as likely to be completely cured by kegels alone. However, many Kegel Queen members see significant improvement even with severe prolapse.

Can the Kegel Queen Program help me even though I’ve had surgery?

Yes, it can. Pelvic surgery can damage the pelvic floor and increases the risk of prolapse, so there’s a possibility that you may not benefit from kegels as much as you might have without the surgery. However, women can and do see improvement from kegels after having surgery. One example is Paula in Massachusetts. Paula has had surgery three times for pelvic floor problems (and two episiotomies, cuts through the pelvic floor muscles, when giving birth). Just one week after starting the Kegel Queen Program, Paula wrote:

Dear “Your Highness,” Doing my kegels faithfully AM & PM…

noticed that I am not getting up to pee as much in the middle of the night
noticed everything feeling a little tighter in the pelvic region
noticed that even though I am still wetting a pad I wear…the drip is less!!!

noticed that for the once a week exercise you recommend I had better control at stopping the urine flow than I had the 1st time I tried it last week!

so far so good…kegels are part of my daily routine now.

thank you, Queen Alyce,


Your loyal and grateful subject,
*Paula, Massachusetts

PS….When I consulted a urogynecologist in my area, her advice was to do kegels, this was before I signed on to your program…

I have a follow up visit with her in March and I plan to bring along my literature and do a Show & Tell about your program… your program REALLY explains how to do the Kegels in a way I’d never understood before, despite 3 previous trainings in Kegels with pelvic floor specialists.

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Can kegels help with prolapse even if I’ve had a hysterectomy?

When you have a hysterectomy, you lose a lot of the natural, built-in support for your other pelvic organs, making other types of prolapse more likely (especially prolapse of the bladder (cystocele) or vaginal vault prolapse). After a hysterectomy, kegels may not help as much as they could help with the uterus intact. For every woman — those who have had surgery and those who haven’t — kegel exercises are about making the most of what you have. You may no longer have a uterus, but you still have a pelvic floor, and you can still do kegels. Especially because you may be more vulnerable to prolapse, doesn’t it make sense to keep your pelvic floor muscles in peak condition, so they can do the very best job of supporting your organs that they possibly can? Doing kegels correctly is one very important part of a “healthy pelvis lifestyle” that can help minimize your problems with prolapse.

Can kegels help with incontinence even if I’ve had a hysterectomy?

Yes. You can still do kegels, and still make incontinence better, after a hysterectomy. If the surgery has damaged your nerves or muscles, you might not get results that are as good as they would have been without the hysterectomy. But for every woman — those who have had surgery and those who haven’t — kegel exercises are about making the most of what you have. When you do kegels right, your pelvic floor muscles are in the best condition possible for you, which leads to your personal best incontinence control!

I have uterine prolapse. Can the Kegel Queen Program help me?

Yes, many women have had success with all types of vaginal prolapse, including uterine prolapse, as a result of doing the Kegel Queen Program.

Improvement with prolapse is typical. Brielle did even better…

“I started the Kegel Queen program as a desperate attempt to improve a cervical [uterine] prolapse that has been affecting my health for nearly three years. After only two months, I have seen incredible results and a complete disappearance of my symptoms.”

*Brielle Epstein, Austin, TX
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I have a rectocele. Can the Kegel Queen Program help me?

Yes, many women have had success with all types of vaginal prolapse, including rectocele (rectal prolapse), as a result of doing the Kegel Queen Program.

I have an enterocele. Can the Kegel Queen Program help me?

Yes, many women have had success with all types of vaginal prolapse, including enterocele (intestinal prolapse), as a result of doing the Kegel Queen Program.

I think I may have prolapse. What are the symptoms?

If “something’s wrong down there” but you’re not sure what’s going on, please see a health care provider for a diagnosis. Prolapse is not an emergency, but if you aren’t certain that’s what you have, it’s important to make sure you’re not dealing with something more serious.

With all types of pelvic organ prolapse, women often describe a heavy, aching, sagging, or “dragging” feeling in the pelvis. Some women experience lower back pain.

If you have a prolapsed uterus, the cervix will be lower than normal in the vagina, or may protrude out from the vagina. With cystocele (prolapsed bladder), there will be a bulge coming from the front wall of the vagina and you may have trouble emptying your bladder completely. With rectocele (prolapsed rectum), there will be a bulge coming from the rear wall of the vagina, and you may have trouble moving your bowels.

Can I do kegels while wearing a pessary?

Yes, you can absolutely do kegels with a pessary in place. Many Kegel Queen members do this. Caring for prolapse by both doing kegels and wearing a pessary can be a very effective approach, because the kegels help the pelvic floor do its job of holding the pessary in place. Sometimes, women who have trouble holding a pessary in will find that after doing the Kegel Queen Program, they’re able to hold the pessary in easily. They are very happy with the results!

Will weight gain cause my symptoms to get worse?

Every woman’s body is unique, but yes, carrying extra weight does increase your risk for both incontinence and prolapse. Weight gain can worsen symptoms. Maintaining a healthy weight is healthiest for your pelvic floor.

How do you feel about “natural” or “holistic” vaginal creams?

Any source of estrogen or estrogen-like substances, whether it’s described as “natural,” “bioidentical,” or “holistic,” carries potential health risks. The same health risks apply as with any estrogen-containing pharmaceutical vaginal cream. Please see the question on “Is it safe to use estrogen cream in treating prolapse?” below.

Is it safe to use estrogen cream in treating prolapse?

Vaginal estrogen may or may not be safe. It depends on your individual situation, and it depends on whom you ask. Although some women may prefer to avoid drugs (and the risks that go with them) whenever possible, others find that vaginal estrogen can help.

After menopause, the lining of the vagina can get thinner, and lubrication typically decreases. Vaginal estrogen cream or a tablet inserted into the vagina can help thicken and strengthen the lining of the vagina and improve lubrication. It may help you tolerate a pessary, and it can sometimes help with prolapse.

How safe or dangerous is vaginal estrogen?

Vaginal estrogen is very effective for these purposes, but it is not risk-free. How risky is it? Health care providers disagree: some feel it’s safe, some feel it’s not. Vaginal estrogen does enter your bloodstream, and some health risks of increased estrogen in the bloodstream are serious, like thrombosis and cancer. If you have a personal or family history of those problems, vaginal estrogen may be especially risky for you. Some women can use vaginal estrogen for a short time, and retain thicker vaginal walls after discontinuing. Learn all you can about the risks and benefits of vaginal estrogen and discuss it thoroughly with your health care team before proceeding, so you can make an informed decision.

Does your program work for men?

I’m sorry, I don’t have a program for men. I have extensively researched pelvic floor muscle training for women, but I have not yet done this for men. In the future, I would very much like to research kegels for men and develop a program for men too, and I’m truly sorry that I’m not ready to help you yet.

What about biofeedback with kegels?

Some women need extra help to gain pelvic floor muscle control. In those cases, biofeedback with the help of a good women’s health physical therapist can be helpful. For most women, the Kegel Queen Program instructions are enough to do kegels safely and effectively on their own at home, which is simpler, easier, and more economical than physical therapy.

“You really gave me back my life and freedom.”

*Camille, California
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I want to do kegels right. How do I get started?

See this page to learn more.

*Please note: Different women get different results. Some names of Kegel Queen members quoted here have been changed to protect privacy.

Alyce Adams, RN, is the Kegel Queen®

Alyce is known as the most sought-after kegel exercise expert around the world, helping women avoid dangerous surgery and regain health and control of their body down there. She is famous for creating the Kegel Success in Minutes a Day Program, the only complete, no-devices, safe-at-home kegel exercise program created and tested by a Registered Nurse.

The Kegel Queen busts the kegel myths that hold women back — even if they've learned from a doctor, physical therapist, or childbirth teacher. With Real Kegels That Really Work™, women reverse pelvic prolapse, stop urinary incontinence, and have the most amazing sex of their lives — with no annoying and inconvenient kegel devices, no drugs, and no ineffective and dangerous surgery. The Kegel Queen Program has reached over 3,584 women in 31 countries around the world. Find out how to do one perfect kegel, and get started today!

Your Next Easy Step
Check out the Kegel Queen's new webinar: How to Beat Prolapse Surgery and Stay Out of Adult Diapers: These 11 Tricks May Surprise You (and Amaze Your Doctor!)

You'll find out how to do one perfect kegel, the first step to doing kegels right. Get started today!