Kegel exercises target the pelvic floor muscles. Pelvic floor muscles are responsible for supporting the bowel, the bladder and the uterus. When these muscles are kept strong, problems such as incontinence, hemorrhoids and pelvic organ prolapse may be avoided. Many situations such as pregnancy, obesity, aging, coughing, and childbirth tend to stress pelvic floor muscles. Reduce stress on these muscles by performing Kegel exercises.
Correct Muscles
Finding the correct muscles is vital to the success of Kegel exercises. Try to stop your urine flow while using the bathroom. The muscles used to accomplish this are the pelvic floor muscles and are used in Kegel exercises.
Urine Flow
Do not perform the exercises while you are using the bathroom. The continual stopping of urine flow can lead to a weaker bladder or to urinary tract infections due to the incomplete emptying of your bladder. Kegels should be done with an empty bladder while standing or sitting.
Technique
The correct technique will lead to your success. Contract the Kegel muscles, holding the contraction for three seconds followed by three seconds of relaxing. Complete 10 repetitions. As this becomes easier, increase the time until you can successfully complete 10 repetitions at 10 seconds each. The rest period increases along with the amount of time the muscles are contracted. Repeat this exercise three times a day.
Breathing
You may have the urge to hold your breath while performing Kegel exercises. As with many other types of exercises, breathing should remain normal and consistent.
