The Kegel muscles are located on the pelvic floor and help control bladder function, bowel movements and affect the uterus in women. Doing Kegel exercises can help pregnant women or women who have just given birth avoid urinary incontinence. It may also help women who have trouble reaching orgasm, according to MayoClinic.com. You can do Kegel exercises from virtually anywhere, without anyone knowing you're doing them.
Step 1
Identify your Kegel muscles by stopping the flow of urine while you're going to the bathroom. These are your Kegel muscles. You can also insert a finger into your vagina and squeeze the surrounding muscles to identify the Kegel muscles.
Step 2
Sit or lie down and relax your body. Contract your Kegel muscles and hold for five seconds. Relax your Kegel muscles for five seconds. Do four to five contractions of five seconds each, with a five-second rest in between.
Step 3
Build up the muscles to the point where you can do contractions that last 10 seconds long, then rest for 10 seconds in between. Aim for 10 contractions in a row, three times per day.
Tips and Warnings
- Focus on contracting just your Kegel muscles, not the muscles in your legs, buttocks or back.
- Avoid doing Kegel exercises when your bladder is full, as this can actually weaken the muscles.
