Kegel Pelvic Muscle Exercises

Kegel exercises strengthen and tone the muscles of the pelvic floor that support the uterus, bladder and bowels. You must perform kegels every day and with the proper technique to strengthen your pelvic floor muscles, according to the University of Michigan Health System. Stopping your flow of urine while using the bathroom can help you locate your pelvic floor muscles. Tightening your thigh muscles or your abdominal muscles decrease the effectiveness of a kegel. You can perform kegels in any position and during any activity. Knowing various kinds of kegels allows you to vary your kegel routine and include three sets of kegels in your daily schedule.

Standard Kegel

After identifying your pelvic floor muscles and emptying your bladder, find a comfortable sitting or lying position. Tighten your pelvic floor muscles and hold for a slow count of five, then relax. Continue repeating this cycle until you have performed up to 10 kegels. Slowly increase the length of time you hold each contraction until you can hold it for a slow count of 10, according to Mayo Clinic.com. Relax after each contraction for the length of time you held the contraction. You may only be able to hold the contraction for a second or two when you begin, according to Dr. Donald Rudick, a urologist in St. Marys, Pennsylvania. Start slowly and progress only when you feel ready. Overexercising your pelvic floor muscles can lead to worsening incontinence problems for a short time. Aim to perform 10 repetitions of this kegel exercise.

Fast Kegel

Tighten and relax your pelvic floor muscles as fast as you can. This advanced form of the kegel focuses on the part of your pelvic muscle that controls urine flow, according to the AGS Foundation of Health in Aging. It helps increase your ability to quickly shut off your flow of urine if an incontinence episode occurs. Continue repeating this exercise until you feel your pelvic floor muscles becoming tired.

The Slow Contraction

Slowly increase how tightly you contract your pelvic floor muscle as you count slowly from one to five, contracting the pelvic floor muscle completely by the count of five. Slowly relax your pelvic floor muscle as you slowly count back down to one. Perform as many repetitions as you can with a goal of 10 repetitions, according to SexInfo Online, provided by University of California, in Santa Barbara.