How to do Kegel exercise?

We understand that seeking information about Kegel exercises may feel unfamiliar, but you’re taking a positive step towards your well-being.

What is Kegel exercise?

Kegel exercises are a simple yet effective way to strengthen your pelvic floor muscles, which can offer various benefits like improved bladder control and enhanced sexual satisfaction. 

How to perform Kegel exercise?

Here’s a step-by-step guide to performing Kegel exercises:

• Identify the Right Muscles: To begin, it’s crucial to locate your pelvic floor muscles. These are the muscles you use to stop the flow of urine midstream or prevent passing gas. Practice contracting these muscles a few times to ensure you’ve found the right ones.
• Find a Comfortable Position: You can perform Kegels in various positions – sitting, lying down, or standing. Choose the one that’s most comfortable for you.
• Technique: Now that you’re comfortable, tighten your pelvic floor muscles as if you’re trying to hold back urine. Hold this contraction for about 3-5 seconds, then relax for the same duration. It’s essential to breathe naturally and avoid holding your breath during the exercise.
• Repetition and Sets: Start with about 10 repetitions in one session. Gradually increase the time you hold the contraction and the number of repetitions. Aim for 3 sets of 10-15 repetitions each day.