There are a variety of circumstances that cause weak pelvic floor muscles, the muscles that assist in bladder control, such as childbirth, pregnancy, weight gain and aging. Weak pelvic floor muscles can lead to urinary and bowel incontinence in both men and women. The pelvic floor muscles can be strengthened by regularly performing Kegel exercises. They are discreet and do not require any equipment.
First Time Kegel Exercises
The next time you are on the toilet, attempt to stop the flow of urine. If you are successful, you have found your pelvic floor muscles. Pay close attention to what the muscles feel like when you tighten and release them so you can replicate it exactly in the exercises. Next, sit or lie down and contract them for three seconds and release for three seconds. Repeat as many times as you can up to 10 repetitions. Start small and don't overwork the muscles. Pay attention to your breath and refrain from holding it in. Perform the exercises three times daily.
Daily Kegel Exercises
Once you have become familiar with the Kegel exercises and you are able to do 10 repetitions of three seconds without difficulty, you can increase the duration of the exercises. Contract your pelvic floor muscles and hold for five seconds and then release for five seconds. Perform as many repetitions as you can up to 10. Repeat the exercises three times each day. Make sure you are tightening only your pelvic floor muscles and not your abdominal muscles or any of the muscles in your legs and back.
Advanced Daily Kegel Exercises
When you are able to do three sets a day, of 10 repetitions, tightening and releasing for five seconds each, you are ready to increase the contraction time. Contract your pelvic floor muscles and hold for 10 seconds and then release for 10 seconds. Repeat as many times as possible, up to 10 repetitions. Do not perform the exercises more than three times a day or with more than 10 repetitions in a set, it will not increase the strength of your pelvic floor muscles, instead it can overwork them and make them weaker.
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