Kegels are a series of movements that strengthen the pelvic floor muscles. Kegals provide many benefits to women. When done correctly, they help alleviate both urinary and fecal incontinence. They also help restore firmness and elasticity to pelvic floor muscles after childbirth. According to Columbia University, kegel exercises also lead to stronger, more intense orgasms. Kegels are small internal movements that most women can do anytime without others noticing.
Step 1
Isolate your pelvic floor muscle. Act as if you are trying to hold in a bowel movement or stop yourself from urinating. You can also locate this muscle by inserting a finger into the vagina and tightening your muscles around it.
Step 2
Learn the proper technique. Practice moving this muscle without also tightening your abs or thighs. Squeeze and draw your pelvic muscle upward but don't clench. Maintain a relaxed body posture. Once you have isolated the muscle and can squeeze it without tightening other muscles, choose between a short or long kegel sequence.
Step 3
Perform the long version of the kegel exercise. Assume a comfortable, relaxed posture. Squeeze and hold the pelvic floor muscle for 10 seconds. Release the muscle and relax for 10 seconds. Never squeeze longer or rest shorter than 10 seconds. Complete this sequence 15 times. Do this one to three times per day.
Step 4
Perform the short version of the kegal exercise. Maintain the same relaxed body position. Squeeze your pelvic floor muscle for one second, then release and relax it for one second. Rest for ten seconds. The alternating five squeezes and five rests plus the ten second pause makes one set. Complete three to four sets up to three times per day.
Step 5
Include a prop. Insert a vaginal cone, designed specifically to enhance kegals. The cone is a weighted medical device that forces you to use your pelvic floor muscles to keep the cone in place. Follow the instructions for your specific vaginal cone.
Step 6
Don't do too much. Doing too many kegels, skipping the resting periods or using other muscles, like the thighs or abdomen, can actually weaken or damage the muscle and make problems like incontinence worse.
