Kegel exercises, or Kegels, are a great way to strengthen your pelvic muscles, which control the opening of the vagina. Women use Kegels to prevent incontinence, aid in pregnancy and childbirth and increase sexual pleasure. Once you've identified your PC muscle, Kegels are easy and fun to do.
Three-Second Kegels
As with any exercise, start slow. Tighten your PC muscle for a count of three seconds, making sure to keep your abs, legs and thighs relaxed. Hold the contraction for three seconds, then slowly relax for three seconds. Repeat 10 times in a row. Do this two or three times a day.
Ten Second Kegels
Once you can comfortably do three-second Kegels, increase the length of each exercise. Work up to a 10-second contraction, hold and release pattern.
Quick Kegels
Count quickly to 20. At each number, contract and release your PC muscle. Once you get comfortable with this technique, increase the number of repetitions as well as the pace at which you do them.
Elevator Kegels
Picture your abdomen as a building with the bottom at your vagina and the top at your belly button. Squeeze your muscles, starting at the bottom and slowly working up toward the top like an elevator. Concentrate on isolating each "floor" of the building on the way. At the top, hold it for a moment and then relax .
Progressive Kegels
Squeeze your PC muscle gently. Hold it for 5 seconds. Squeeze it harder and hold for 5 seconds. Squeeze as hard as you can, hold for five seconds, then progressively release it until you are completely relaxed.
