The pelvic floor muscles support the bladder and uterus. Strong pelvic floor muscles will prevent urine leakage, improve sexual response and reduce the risk of uterine prolapse, according to MayoClinic.com. Pelvic floor exercises can help to keep these muscles, called Kegel muscles, strong and fit and encourage good urinary and genital health. Pelvic floor exercises can be done any time and don't require special equipment.
Identify the Kegel Muscles
Recognizing and learning to control the pelvic floor muscles is an essential first step to exercise these muscles and avoid or treat incontinence. The Kegel muscles are the muscles you use to stop the flow of urine or prevent the escape of intestinal gas. Try stopping and starting the flow of urine to identify and isolate the pelvic floor muscles or place one finger in your vagina and feel the muscles clench. Avoid making a habit of starting and stopping the flow of urine or of doing Kegels with a full bladder, according to MayoClinic.com.
Technique
Perform a basic Kegel exercise by sitting or lying down with an empty bladder. Contract your pelvic floor muscles, hold for five seconds, then release. Relax your muscles for five seconds, then repeat the muscular contraction. Work up from five-second intervals to 10-second intervals. Aim to do 10 repetitions of your Kegel exercises at least two to three times a day each day.
Quick Kegels
While the basic slow Kegel is critical for pelvic floor strength, practicing quick Kegel exercises can help prevent urine leakage when you cough or sneeze, according to Netdoctor. Lift your pelvic floor muscles upward and inward in a fast movement, hold for one second and release. Relax for one second and repeat the motion. Practice quick contractions throughout the day, as well as before you laugh, cough, sneeze or get up from a chair.
Troubleshooting
Doing your Kegels right is key to getting the most benefit from this easy and discreet exercise. Ensure that you are contracting just your pelvic floor muscles and not your abdomen, buttocks or thighs. Place a hand on your abdomen or thighs to check for muscle contractions as you are leaning how to do Kegel exercises. Avoid holding your breath, clenching your legs together, or pushing down and outward as you contract the pelvic floor muscles.
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