Your pelvic floor muscles help control the flow of urine from your bladder. When weakened, urine can escape from the bladder--a condition known as incontinence. Just like a bicep curl or pushup, you can strengthen the pelvic floor muscles using exercises known as Kegels, which were developed by Dr. Arnold Kegel. These exercises are particularly helpful for women who have recently given birth whose pelvic floor muscles may have been weakened.
Basic Kegels
Basic Kegel exercises help you to locate and strengthen your pelvic floor muscles, according to Medline Plus. Because these exercises test the pelvic muscles, it's important to empty your bladder before beginning. These exercises can be performed either sitting or lying down. In women, the pelvic floor muscles are in the vagina. In men, they are accessed by tightening the rectum.
Contract the pelvic floor muscles and hold for 10 seconds. Release and relax for 10 seconds. Repeat 10 times and do this three times a day--morning, afternoon and night are good times to separate the intervals.
Mini-Kegels
This quicker version of the basic Kegel exercise from Mayo Clinic can be performed at any time of day or location. After emptying your bladder, count aloud from one to 10 and contract your pelvic floor muscles with each number said aloud. Work your way up to 20 contractions.
Elevator Kegels
This exercise from the Mayo Clinic involves slowly controlling the development of the pelvic floor muscles. You can do this by visualizing an elevator. Picture yourself going up four elevator floors. Tighten the muscles a little for the first floor, tighten again a little more to reach the second floor, slightly more for the third and then tighten as tightly as possible when you reach the fourth floor. Now visualize yourself traveling back down the flights. Lessen the contraction for the third floor, a little less for the second floor and release completely for the ground floor. Repeat this exercise 10 times.
