Kegel muscles, also known as PC or pelvic floor muscles, are a part of everyone's anatomy, but not everyone knows where these muscles are located or how to control them. Improving Kegel muscle strength and control through exercise can help improve your bowel control, enhance sexual intercourse and prevent embarrassing urine leaks during sneezing and coughing. Although these muscles are located in a private place, you can perform Kegel exercises without anyone knowing---and you can do them in virtually any setting.
Beginner Exercise
Kegel exercises for beginners are designed to help you locate and learn how to control the pelvic floor muscles. One way to locate these muscles is during urination. Once you start urinating, try to stop the flow. You should feel a slight contraction in your lower abdomen. According to the Mayo Clinic, you should avoid stopping and starting the flow of urine often because this can lead to urinary incontinence and urinary tract infections. If you are a woman, you can also locate your Kegel muscles by inserting a finger into your vagina and attempting to tighten the muscles around your finger.
Quick Contractions
These involve rapidly tightening and relaxing your Kegel muscles to improve muscle tone and function. Empty your bladder before beginning any exercises, according to the Mayo Clinic; performing exercises with a full bladder can create weak muscles. Very quickly tighten and release your Kegel muscles for five seconds, relax for 10 seconds and repeat for 10 sets. Gradually increase the time you perform quick contractions until each set lasts 20 seconds.
Long Contractions
Another method for improving Kegel muscle strength is to perform long contractions. Tighten your Kegel muscles, and hold for five seconds, release for 10 seconds and repeat. Try to perform three sets of 10 repetitions throughout the day. Add five seconds to the length of time you hold the contraction every other week. Stop when you can hold the muscle contraction for 30 seconds at a time. According to Family Doctor, you can experience an improvement in your bladder control after six to 12 weeks. Continue to perform daily Kegel exercises to maintain muscle tone.
Member Comments