Kegel exercises are exercises that help strengthen the pelvic floor muscles. These muscles support the bladder, uterus, rectum, and small intestine. Kegel exercises can help both men and women who have problems with urine leakage or bowel control.
Here are the steps to do Kegel exercises :
1. Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. Once you've identified your pelvic floor muscles you can do the exercises in any position.
2. Tighten your pelvic floor muscles. Hold for three seconds and then relax for three seconds.
3. Repeat this exercise 10 times per session.
4. Do these exercises at least three times a day.
Here is an example of how to do Kegel exercises:
- Imagine that you are trying to stop yourself from passing gas.
- Squeeze the muscles you would use to do that for 3 seconds.
- Relax for 3 seconds.
- Repeat this exercise 10 times per session.
.
