How to Use Kegel Exercises

Kegel exercises are used to strengthen and tighten the pelvic floor muscles. Pelvic muscles get weak from childbirth, age, prostate gland surgery and being overweight. You must perform Kegel exercises regularly and correctly to help. Always empty your bladder before starting Kegel exercises.

Instructions

Difficulty: Easy

1. Find the correct muscles to exercise. When going to the bathroom, try to stop the flow of urine. You can also pinch off a bowel movement to find the right muscles. During sex, try to squeeze your partner, have your partner tell you if he can feel you tighten.
2. Squeeze the muscles tight and hold for at least 5 seconds. Don't hold your breath while squeezing and don't use the muscles in your back, thighs or stomach. You should only feel the muscles of the pelvic floor tightening. As your muscles grow stronger, increase the hold to 10 seconds.
3. Do quick muscle contractions. Use the same muscles you used to stop the flow of urine. Contract muscles quickly and release. If you are able, contract and release 10 to 15 times at least three times per day. You may need to build up to 10 repetitions.
4. Use an exerciser to help you strengthen your pelvic floor muscles. There are balls, weighted cones and a spring loaded weight that can help you strengthen the muscles. It's not necessary to use weights or balls to do Kegel exercises, but these tools can help if you have very lax muscles or if you want to increase tone and strength.