Kegel exercises are easy to learn and simple to do. If you do them right, no one can tell your doing them, so they can be done anywhere.
Isolating The Pelvic Floor Muscles
- While urinating, try to stop the flow of urine. Start and stop as often as you can.
- Tighten your muscles as if you were stopping your stream of urine, but do it when you are not urinating.
- Tighten your rectum as if trying to not pass gas. Contract your anus, but don’t move your buttocks.
If you have isolated the right muscles, your leg, buttock or stomach muscles should not move.
How long should I hold them?
Try holding each contraction for 5 seconds. This will be difficult at first but it will get easier as the pelvic floor gets stronger.
How often should I do them?
Thus Exercise can be done several times a day. The more you do, the stronger the muscles become. However, just like any exercise, the muscles can become fatigued if overworked.
When and Where can I do my Kegels?
Kegels can be done anywhere and anytime.