Both men and women can benefit from regularly doing Kegel exercises. First developed in the 1940s by Dr. Arnold Kegel, the exercises have become a well-known method for controlling urinary incontinence and improving sexual health by strengthening the pubococcygeus, or PC muscle. The 10-second Kegel exercise is a goal to work up to with increasing strength.
Find the Muscle
You must first identify the PC muscle. Pretend that you are urinating and suddenly stop the flow of urine. This is the muscle you want to work. You can also find the muscle by inserting a finger gently into your vagina, or you anus if you are a man, and squeezing around your finger. When you do Kegels, try to contract only these muscles and no others.
Three-second Kegels
If you have never done Kegels before, you should start slowly so as to avoid overworking your muscles. Begin by slowly squeezing your PC muscle for three seconds and then slowly relaxing it for three seconds. Rest and repeat. Do this three to five times at least twice a day. After a week, you can begin increasing the number of repetitions and the amount of time for each cycle.
Ten-second Kegels
After regularly doing Kegels for several weeks, you should be able to build up to the 10-second Kegel. Simply squeeze and hold your PC muscle for 10 seconds, then slowly let it relax over 10 seconds. Do these exercises in sets of 10 and aim for three or four sets a day on most days.
