How to Do Kegels for Women

Kegel exercises or kegels work to strengthen the pelvic floor. Some women suggest that kegels help with childbirth. While it is unknown what effect kegels have on giving birth or improving intercourse, it is known that kegels can help women with incontinence issues by strengthening the urethra. Many women, without the use of medications, are able to regain control over their leakage issues that have been caused by pregnancy, weight gain or aging.

Instructions

1. Discover the kegel muscles. Knowing which muscles should be used during kegels is key. To do this simply start and stop the flow of urination several times when using the restroom. Consider which muscles are being utilized for this task. Those are the kegel muscles.

2. Find a comfortable location to perform the kegels. They can be performed sitting or lying down. However, it is not uncommon to make a few silly faces when starting out so seeking a location where you can be alone is a good idea.

3. Tighten the kegel muscles, count to four and release. When doing the exercise, only use the muscles near the vagina. Do not tense your back or thighs in an attempt to flex these muscles. The point of kegel exercises is to isolate and work the kegel muscles alone.

4. Continue to tighten and release the kegel muscles several times, for five minutes, twice a day.

5. Lengthen the time that each contraction is held to improve the exercise. Kegels, like any other muscle building exercise, should start slowly and build over time.

Tips & Warnings

• Do the kegels before getting out of bed in the morning and before falling asleep at night to set a routine. Once you have gained sufficient muscle growth, maintain these muscles by performing the kegel exercises three times a week rather than daily.

Resources

• Read this Article in Spanish
• Kegel Exercises Online