Pelvic muscle exercises were originally designed specifically for young women who were experiencing urinary stress incontinence. They are also referred to as Kegel exercises because they were introduced by Dr. Arnold Kegel in the 1940s. According to Do the Kegel, he invented these exercises as a method of controlling incontinence following childbirth. They help strengthen and tone the muscles that support the pelvic organs.
Pelvic Muscle Location
First locate the pelvic floor muscles. Exercising the appropriate muscles with the proper technique is important, and if you don't take this step, you might not be working the correct muscle group and strengthening or toning the pelvic floor. Squeeze the rectum to tighten the anus. This will have and inward and upward feeling. You may also insert a finger into your vagina and contract the vaginal muscles. You will feel a squeeze on your finger.
Quick Pelvic Contraction
After you have located your pelvic floor muscles, try the first exercise, which is a quick contraction. This exercise works the muscles that shut off the flow of urine. Quickly tighten and lift up your pelvic floor muscles, rest for about 10 seconds, then repeat.
Slow Pelvic Contraction
The next exercise strengthens the holding ability of the pelvic floor muscles. Begin by contracting your pelvic floor muscles by squeezing for about five seconds, then gradually relax for about 5 seconds. Do 15 repetitions three times per day, and gradually expand the length of time you hold the contraction.
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