How to Do Kegel exercises (for women)

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By WesleyJ
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stretching before doing her kegels

The Kegel exercise is named after Dr Arnold Kegel. The exercise consist of contracting and relaxing muscles which form an important part of the pelvic floor. Here is a breakdown of how to do this exercise.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Time to concentrate
Anyplace you feel comfortable
A little energy

Step 1

What are Kegels?

Kegel exercises are one of the best ways to strengthen pelvic muscles naturally. It has many benefits for women with no negative side effects. All you need is a little time and concentration. It can also be done anywhere (I'll explain in the later steps)
Step 2

Locate your pelvic muscles (aka PC muscles)

To find your pelvic muscles, first lie on your back. Squeeze the muscles around the vagina and anus. These are the same muscles you use to hold in urine and feces. It's just using those muscles except without the task connected with it.

Tip: Imagine that muscle like a fist. Just as you clench your fist, clench those muscles.
Note: This muscle is also known as the PC muscle (Pubococcygeus muscle)
Step 3

Training your pelvic muscles. Part one. 3-5 times a day.

In the first part of the workout, do 3-6 sets of 25 repetitions. These repetitions should be short (1 sec hold).

Tips to remember:
a repetition = clench muscles, release muscle (that's ONE, not two)
a set = a certain amount of repetitions, such as 3 sets of 25 repetitions is 25 reps, short rest, then 25 reps, short rest, and final 15 reps (in this case you've done 75 total repetitions over the 3 set length)

You can do more sets if you feel able enough. When you believe you can easily do 6 sets of 25 reps, continue to the next step.
Step 4

Training your pelvic muscles. Part two. 2-4 times a day

In the second part of the workout, do 3-6 sets of 12-15 repetitions. Work your way up to 25 repetitions. These repetitions should be LONGER (10-12 second holds a piece)

It's okay if you can't accomplish all of the sets in one sitting. Your body is amazing! With practice, you will reach your goal. All you have to do is be persistent and believe in yourself.
When you've master this step, continue to the next step.
Step 5

Fun time training. Part three. As much as you want (without getting tired), whenever you want.

CONGRATULATIONS! You've completed the first two parts of the workout with flying colors. Now's the fun part. Stop counting and making it a chore. You're a master now. So mix it up. What do I mean?
Do some short 1 sec reps, do some 10 sec reps, or even try to do some 30 sec reps, the choice is yours. Just practice.
The fun part is: you've accomplished the fundamentals. The process of tightening these muscles has become second-nature.
Step 6

Do these exercises ANYWHERE, EVERYWHERE

These exercises always are beneficial. Since no one can see you do them, and you don't need a specific amount of space, do them EVERYWHERE. Do it when you're waiting to pick up the kids. Do it when you're running errands. You can even do them when you're watching TV.

Best part is: You're getting stronger, and no one has to even see you work those muscles out. Now let's look at the great benefits.
Step 7

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Benefits of Great Kegel workouts

Your hard work will lead to
- stronger muscles (less chance of "accidents")
- support for your organs will be better, especially the ones close to the pelvis
- Stronger back and stomach
- Increased sexuality
- Stronger Orgasms
- Better Sexual Experience
- Better self-image