How to Do Kegel Exercises

Pregnancy, childbirth, and obesity can weaken your pelvic floor muscles. Strengthen them by performing "Kegels."

Instructions

  • Step 1: Relax your pelvic floor muscles for 5 seconds. Do 3 sets of 10 repetitions a day to strengthen them.
  • FACT: In the 1930s, Dr. Joshua W. Davies first hypothesized that strengthening the pelvic muscles could enhance bladder control.
  • TIP: Don't hold your breath while dong Kegel exercises. You should be able to have a conversation if you are performing the exercises properly.
  • Step 2: Contract your pelvic floor muscles and hold the muscle for 5 seconds.
  • TIP: If you feel your stomach muscles contract, you are not exercising the proper muscles.
  • Step 3: Sit or lie down in a comfortable position. Kegel exercises are convenient because you can perform them anywhere without anyone knowing.
  • Step 4: Locate your pelvic floor muscles. To locate the muscles, stop and start the flow of urine when you use the restroom. The muscles that you feel tighten and move up are the pelvic floor muscles.

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