Kegel exercises work the pelvic floor muscles, which hold up the uterus, bladder and bowel. Practicing Kegel exercises regularly helps keep your pelvic floor toned and healthy. They also help tp reduce your risk of incontinence and other urinary problems, and they help people who suffer from urinary incontinence to control the problem. Kegel exercises are beneficial for pregnant women, helping them learn to control the muscles used during delivery. If you have pelvic or urinary problems, check with your doctor before starting Kegels.
During Urination
Doing Kegel exercises while urinating can help you find and isolate the muscles. After you begin to urinate, tighten the muscles in your lower abdomen and pelvis to stop the flow of urine. Then, slowly relax your tightened muscles to allow the urine to flow again. Do not regularly practice Kegels while urinating. Starting and stopping the flow of urine too often can actually weaken your pelvic floor muscles and increase your chance of developing a urinary tract infection due to not emptying your bladder completely, warns MayoClinic.com.
Lying Down
Practicing Kegels while lying down can help you relax and focus on your pelvic floor muscles without tensing your entire body. Empty your bladder and lie down on your back. Squeeze your pelvic floor muscles, and hold the contraction for three seconds. Gradually relax, and allow your muscles to release completely for three seconds before repeating the exercise. As you get used to the exercise, you can gradually increase the amount of time you hold the contraction and the number of repetitions. Medline Plus recommends 10 sets of Kegels three times per day to avoid overworking the muscles.
Mini-Kegels
To add variety to your pelvic floor exercises, try working your muscles with short, fast contractions. Count out loud to 10, and tighten and release your pelvic muscles each time you say a number. Try to perform the entire exercise at once instead of gradually contracting and relaxing your muscles. You can practice mini-Kegel exercises while lying down, seated or even standing.
