Kegel exercises are instrumental in strengthening the pelvic floor muscles, bladder, reproductive organs and the bowel. Homemade Kegel exercises can be performed anywhere and at anytime without props or devices, making this exercise discreet and simple. Kegel exercise are named after Dr. Arnold Kegel who popularized the importance of strengthening the muscles of the pelvic floor, especially for women who have given birth, individuals suffering from incontinence problems or to increase sexual pleasure.
Step 1
Find the right muscles by trying to stop the flow of urine when you are urinating. The muscles used to start and stop the flow of urine are the same muscles you should use to practice Kegel exercises. Once you have discovered which muscles to use you should not practice Kegel exercises while urinating, this could potentially cause a urinary tract infection.
Step 2
Slowly contract the muscles used to stop urination, called the pubococcygeus or PC muscles. As you contract the muscles you should feel the entire pelvic floor lift upwards. Keep contracting the muscles for a count of five to 10 seconds and release. Continue this exercise of holding and counting for 10 repetitions at least three times per day.
Step 3
Contract and release the PC muscles rapidly 10 times and repeat for at least three repetitions. As your muscles become stronger you can increase the number of repetitions.
Step 4
Isolate only the PC muscles while relax the muscles of the abdomen, buttocks and upper thighs, as you advance.
Tips and Warnings
- Do not hold your breath, but instead breathe in deeply and fully.
