Content

• To step
• Part 1 of 3: Preparing for the Kegel exercises
• Part 2 of 3: Performing the Kegel Exercises
• Part 3 of 3: See the result
• Tips
• Warnings

The pelvic floor muscles, which support the bladder, uterus, rectum, and small intestine, also known as the "Conic Muscles," were first described in 1948 by Dr. Arnold Kegel, a gynecologist who invented exercises to relax the genitals. Doing these Kegel exercises every day can help prevent pelvic floor muscle problems such as incontinence and improve your sex life. The most important thing is to learn to isolate the Kegel muscles and then exercise daily.

To step

Part 1 of 3: Preparing for the Kegel exercises

1. Find your pelvic floor muscles by interrupting your urine flow. Before you start doing the Kegel exercises, it is important to know what your pelvic floor muscles are. These are the muscles that make up the bottom of your pelvic floor. The easiest way to feel them is to interrupt your urine flow. Tightening this is the basis of the Kegel exercises. Relax the muscles again and continue to urinate, then you know where the Kegel muscles are located. Just remember to talk to your doctor before starting Kegel exercises if you have a medical problem that would prevent you from performing the Kegel exercises safely.

   Pay attention: Do not stop urinating during the normal Kegel exercise routine. Doing kegels more than twice a month while urinating can have the opposite effect, which is to weaken the muscle. It can also damage your bladder and kidneys.

   
   
2. If you're still having a hard time finding your Kegel muscles, insert your finger into your vagina and squeeze your muscles. You then feel the muscles tighten and your pelvic floor rises. Relax and you will feel the pelvic floor sinking again. Make sure your finger is clean before inserting it into your vagina.
   • If you are sexually active, you can also ask your partner if he feels you "squeeze" his penis with your vagina and let go during sex.
3. Use a hand mirror to find your Kegel muscles. If you still have a hard time locating or isolating your Kegel muscles, place a hand mirror underneath you so you can see your perineum. This is the patch of skin between your vagina and your anus. Practice tightening and relaxing the muscles that you think are your Kegel muscles. If you do this correctly you will see your perineum contract.
4. Make sure you have an empty bladder when doing the Kegel exercises. This is important. If you do the exercises with a full bladder, it may hurt and you may leak urine. So first feel if you have to pee before you start.
5. Concentrate on tightening your pelvic floor muscles only, so don't tighten your butt, thighs, or abs, for example. To improve your concentration and the efficiency of the movements, you need to breathe in and out properly during the exercises, so don't hold your breath. You can then relax better so that the exercises help better.
   • You can put your hand on your stomach to make sure it is relaxed.
   • If your abs hurt after the exercises, it means you didn't do it right.
6. Make yourself comfortable. You can do this exercise sitting in a chair or lying on the floor. Make sure your buttocks and abs are relaxed. When lying down, make sure you lie flat on your back with your arms at your sides and your knees bent and together. Keep your head down so that you are not using force with your neck.

Part 2 of 3: Performing the Kegel Exercises

1. Tighten your pelvic floor muscles for five seconds. If you are just starting out, this is good practice. You shouldn't put too much strain on your muscles by squeezing for too long. If five seconds is too long, start with 2-3 seconds.
2. Relax your muscles for ten seconds. Rest your pelvic floor muscles for ten seconds before repeating the exercise. Then you avoid putting too much strain on them. Count to ten before starting the rep.
3. Repeat the exercise ten times. This is a set of Kegel exercises. If you started contracting the muscles, relax for ten seconds, tighten them again for five seconds, relax for ten seconds, and so on. Do the same set 3 to 4 times a day, but no more often.
4. Build it up slowly until you can keep the muscles contracted for ten seconds. Increase the number of seconds you contract the muscles every week. Longer than ten seconds or more repetitions per set is pointless. When you reach the magic number ten, hold it and do 10 reps of 10 seconds, 3 to 4 times a day.
5. Do a Kegel exercise where you retract your legs. This is a variation of the other exercise. To do this "pull-in" Kegel exercise, think of your pelvic floor muscles as a vacuum cleaner. Tighten your buttocks and pull your legs up and towards you. Hold this position for five seconds, then release. Do this ten times in a row. After fifty seconds you are done.

Part 3 of 3: See the result

1. Do the Kegel exercises 3 to 4 times a day. If you want it to help, you should include the exercises in your daily routine. 3 to 4 times a day is doable, because it does not take that long. Try to do the exercises in the morning, in the afternoon, and in the evening.
2. Fit in the exercises if you have a busy schedule. The best thing about the Kegel exercises is that no one needs to know that you are doing it. You can do them while sitting at your desk, having lunch with a friend, or relaxing on the couch after a long day at work. In the beginning it is important to do the exercises lying down, but once you get the hang of it, you can do them anytime, anywhere.
   • Get into the habit of doing them on a routine job, such as when you read your email.
   • Once you've found a few Kegel exercises that you like, it's good to stick with that and not start doing any more new exercises. Don't overdo it either, as this will overload your muscles and hurt when you have to urinate or defecate.
   • Keep in mind that while interrupting the flow of urine is a good way to locate the muscles, you shouldn't keep doing this or you could become incontinent.
3. Expect to feel results after a few months. Some women notice drastic changes; others just prevent urinary tract problems. Some women get frustrated because they don't feel any difference after a few weeks. Hold on to feel the changes in your body. It usually doesn't work until 4 to 6 weeks.
4. Seek help if you think you are not performing the Kegel exercises properly. Your doctor can help you locate and isolate the correct muscles to do the exercises. If you've been doing Kegel exercises for a long time and still don't feel any change, see your doctor. He / she can do this for you:
   • If necessary, your doctor can recommend biofeedback training. A device is then placed in the vagina, and electrodes are placed on the outside. The device can tell whether you are tightening the pelvic floor muscles properly and how long you can maintain the tension.
   • A doctor can also use electrical currents to pinpoint the pelvic floor muscles. A very light electric pulse is then given, causing the pelvic floor muscles to contract. After a few times, you can probably reproduce the effect yourself.
5. Continue to do the Kegel exercises if you want to prevent incontinence. If you want to keep the muscles strong so that you don't become incontinent, stick with Kegel exercises. If you stop, even if you've been exercising for a few months, incontinence problems can come back. You have to keep working to keep the muscles in shape, so stick with it.

Tips

• Try not to hold your breath, tighten your butt / thighs, or hold your stomach in.
• As you become more familiar with the exercises, you can also start doing them standing. It is important to exercise daily. You can do the exercises while doing the dishes, in the queue, or anywhere.
• You can perform slow and fast Kegel exercises at any time without anyone knowing you are doing them. Some women fit them into their daily routine, such as while driving, reading, or on the phone.
• Also try to eat healthier.
• Pregnant women can also do Kegel exercises.
• Imagine that your lungs are in your pelvic floor and relax your perineum as you inhale, and tighten it as you exhale.

Warnings

• Never do Kegel exercises with a full bladder. This can weaken the pelvic floor muscle and increase the risk of inflammation of the urinary tract.
• Do not do Kegel exercises in the toilet unless you are trying to locate the muscles. Interrupting the flow of urine can lead to inflammation of the urinary tract.