Kegel exercises are named for Dr. Arthur Kegel, the physician who detailed the exercises that strengthen your pelvic floor. These exercises help with urinary incontinence as well as help return tone to your pelvic muscles after childbirth. In addition, if you do your Kegels faithfully, you can avoid pelvic organ prolapse, a condition define by the Mayo Clinic as when your pelvic organs collapse into your vagina.
Initial Step
The bulbocavernosis muscle is the muscle that you work when doing any type of Kegel exercise. It's critical you use this muscle, not your buttocks, stomach or legs, when completing a Kegel. If you find that your chest or abdomen is getting tight, you are using the wrong muscle.
To find your bulbocavernosis muscle, sit on the toilet and begin to urinate. Clench to stop urination. The muscle used to stop your urine flow is the correct one to use. Don't, however, use the stoppage of urine flow as a regular method of completing a Kegel. This can lead to bladder and kidney issues.
Simple Kegel
You can progress in the duration and number of repetitions when strengthening your pelvic floor. However, when you're just starting out, don't overwork your muscles. Especially if you've just had a child, you need to gently restore tone to your pelvic floor.
To start, try a simple Kegel. Sitting or lying down, focus on clenching the bulbocavernosis muscle. Hold for six seconds, release for six seconds. Repeat 25 times and rest. Exercise your pelvic floor no more than three times a day to start, or 75 contractions spread over the course of the day.
Advanced Kegel
When your pelvic tone is returning, advance your Kegel exercises by repeating them more often. Remember that you can work your Kegels while lying down or sitting. Incorporate them into your daily life to ensure your pelvic floor stays healthy. Try more advanced Kegels while sitting at a traffic light or waiting for a carpool pick up.
To advance your Kegel exercise, hold your bulbocavernosis muscle for six seconds and release for six seconds. Repeat 25 times and rest. Repeat for 150 contractions the first week after you've started, and 225 contractions the third week.
Maintenance Exercise
Maintaining your pelvic floor is key to keeping your pelvic muscles in good shape and avoiding pelvic organ prolapse. Once you've reached 225 contractions a day, your pelvic floor should be well-toned. Maintain your pelvic floor muscles by completing 100 contractions every day.
