How to Do Kegels Without Squeezing Other Muscles
When done correctly, Kegel exercises help strengthen the lower pelvic muscles. These exercises are beneficial for a number of reasons. They can help prepare a woman for the physical demands of childbirth and re-tone stretched muscles after the delivery. Kegels also decrease the likelihood of urinary incontinence and can help make orgasms more powerful and enjoyable. Likewise, they may also add to the male's sexual enjoyment, as they can keep the vaginal canal firmer and stronger.
Instructions
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Performing Kegels correctly
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1
Sit on the toilet and begin to urinate.
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2
Stop the flow of urine.
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3
Begin to urinate again, and stop the flow once more. This helps you to target the correct muscles for Kegel exercises. If you focus on the same muscles that stop your flow of urine, you won't make the mistake of targeting the wrong muscles during Kegel exercises.
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4
Contract these same muscles for three to five seconds.
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5
Release the contraction and wait five seconds before repeating.
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6
Repeat this process approximately 10 times for a set.
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7
Aim to increase the amount of time you hold the muscle contraction--up to 10 seconds.
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8
Remain aware of your body during Kegel exercises. If you feel other parts contracting--such as your abdominal muscles, legs or buttocks--stop and refocus on the correct area. You can even insert a finger into your vagina to see if you feel the contraction during the Kegel exercise.
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1
Tips & Warnings
Stopping the flow of urine is fine for initial isolation of pelvic muscles, but don't do it frequently, as it may lead to weakened muscles and even infection. Also, make sure your bladder is empty before performing Kegel exercises for the same reasons.
