•Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.
•Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
•Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath
. Instead, breathe freely during the exercises.
•Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don't make a habit of using Kegel exercises to start and stop your urine stream. Some doctors think this could cause a bladder infection.
Now that you have located your pelvic floor muscles, you can exercise them even when you do not have to urinate (pee) by following these simple steps:
1.Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
2.Relax your pelvic muscles. You have just done one Kegel exercise
. You should plan to do 10 to 20 Kegel exercises three to four times each day.
Another way to tighten your pelvic floor muscles is to:
1.Squeeze the muscles in your anus (like you are holding a bowel movement).
2.Relax your pelvic floor muscles after each attempt.
3.Repeat this exercise 10 to 20 times.
When you do your Kegel exercises, remember•Do not hold your breath.
•Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
•Do not tighten the muscles in your stomach, buttocks, or thighs.
•Relax your pelvic floor muscles between each squeeze.