Kegel Exercises for Woman

Kegel Exercises for Woman

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1. Find your pelvic muscles.
While urinating, try to stop the flow. This tightening is the basic move of a kegel. However, don't use this as your regular kegel exercise routine. Doing kegels while urinating can actually have the opposite effect, weakening the muscle. Place your finger in your vagina and squeeze your muscles. You should feel the muscles tightening and your pelvic floor move up. Relax and you'll feel the pelvic floor move back again.

2. Tighten and relax these muscles daily. Try and work it up to 100-200 times a day. Or you can choose a certain thing to associate with them - for instance, kegel at every red light you come to, or every time you open the fridge.

3. Get into a comfortable position. You can do these exercises either sitting in a chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed.

4. Concentrate only on the pelvic floor muscles and try not to tighten any other area of your body. Breathe normally during the exercise.

5. To do a quick kegel, quickly squeeze the pelvic floor muscles and release 10 times in a row. This should only take about 10 seconds.

6. To do a slow kegel, squeeze the pelvic floor muscles for 5 seconds and release. Do this 10 times. It should take about 50 seconds to complete a slow kegel.

7. To perform a pull-in kegel, think of your pelvic floor muscles as a vacuum. Tense your butt and pull your legs up and in. Hold this position for 5 seconds and then release it. Do this 10 times in a row. It should take about 50 seconds to complete.

8. Imagine you are trying to hold back urine; lift and squeeze from the inside. Try and hold that action for the count of three. Imagine that you are trying to stop yourself from passing wind; lift and squeeze your anus and hold for a count of three. Combine those two movements into one fluid movement. Starting from the front, lift and squeeze, don't let go, follow through to your anus, lift and squeeze. Relax. Hold this position for 10 seconds. Rest for 10 - 20 seconds and repeat.
Work towards 12 strong holds and as it starts to become easier, try holding for longer, and repeat as many times as you can.

9. Ask for help if you don't think you're doing kegels properly. Your doctor can help you identify and isolate the correct muscles to perform the exercise.
If necessary, your doctor can provide biofeedback training. This involves placing a monitoring device inside your vagina, and electrodes externally. The monitor can tell you how successful you were in contracting your pelvic floor muscles and how long you were able to hold the contraction.
A doctor can also use electrical stimulation to help you identify the pelvic floor muscles. During this process, a small electrical current adheres to the pelvic floor muscles. When activated, the current automatically contracts the muscle. After some use, you'll most likely be able to reproduce the effect on your own