How to Do Kegel Pelvic Muscle Exercises

Kegel or pelvic floor exercises help to keep the musculature around the pelvic region tone and tight. It is important to regularly perform these exercises, especially in women who have experienced natural vaginal childbirth delivery. Kegel exercising can also help prevent incontinence and improve sexual functions. This article will show how to perform Kegel exercises.

Difficulty: Moderately Easy

Instructions

1. Identifying the pelvic musculature is a start to understanding the importance of Kegel exercises and to perform the exercises correctly. Additionally, it is helpful to look at the anatomy of the pelvic floor and to know the muscle group that is involved in maintaining the integrity of this anatomical region. Spend some time online or at the local library or medical library to study the human anatomy.

2. One way to identify the pelvic floor muscles is by stopping and starting the urine in midstream. Try to focus on the location and the muscles involved in this action and focus on the muscles that you feel are squeezing around the urethra and anus.

3. Once you have identified the pelvic muscles, then practice squeezing these muscles while you are not urinating. Ensure you are using the correct set of muscles. If the stomach or buttock muscles are moving, then you are incorrectly performing the exercise. Keep practicing until you have correctly identified the pelvic musculature. Once you have identified the muscles, don't continue to do the exercise during urination.

4. Perform the exercise by squeezing the muscles for 4 to 5 seconds, then relax for three or four seconds.

5. Repeat the exercise 10 to 20 times at each session. Practice the exercise several times throughout the day and increase the number as much as you can. The more you do the exercises, the more you tighten and tone the pelvic muscles and reduce the risks for incontinence, as well as increase the quality of sexual intercourse.

Tips & Warnings

• Ask your healthcare provider or medical doctor to refer you to Kegel classes or trained instructors for professional lessons.
• Kegel exercising is safe for pregnant women and will actually help during natural childbirth delivery.
• This exercise is quick, easy and can be performed anywhere, at any time of day and without anyone knowing.
• Always consult your medical doctor or professional healthcare giver if you have any concerns or problems with performing physical exercises or have medical conditions that prevent you from performing these activities.
• This article is not a substitute for seeking medical advice from your own medical doctor or healthcare provider.

Resources

• Jewell Productions TV
• Women's Health Initiative
• The North American Menopause Society
• The Mayo Clinic Women's Health Resource Center