How to Do Kegel Exercises Correctly

Kegel exercises are an excellent way to strengthen your pelvic floor muscles. If you are pregnant or if you suffer from urine incontinence, your doctor or midwife will probably ask you to do these exercises on a regular basis. The best part is that they are really easy to do and they can be done anywhere.

Things You'll Need

• Determination to do these exercises regularly
• Ability to keep count in your head

Instructions

1. Standing up, laying down or sitting down. You can do these exercises in any position, so pick a time and place that you want to dedicate to doing these exercises or choose to do these exercises throughout the day. Keep in mind that you will need to keep count of how many you are doing.

2. The muscles you use when you urinate are the same muscles you use to do kegels. A kegel is done by pulling your pelvic muscles in as if you were urinating and decided to suddenly stop. You hold these muscles in for a few seconds then release or relax these muscles.

3. Repeat this movement at least one hundred times a day. If you are pregnant, the more you do the better it is for you as you get closer to your due date. Doing four hundred to six hundred kegels a day is common during a pregnancy, but you don't have to do these exercises all at one time. You can do sets of fifty or more throughout the day.

Tips & Warnings

• If you are having trouble doing kegels, talk to your doctor.