How to do kegel exercises?
By
Plantake
Step 1 (Identify the right muscles) :
Check out the article about “How to find right muscles” to learn about it
Identify the right muscles
Step 2 (Perfect your technique) :
If you are new then SQUEEZE your pelvic floor muscles, hold it for three seconds (gradually increase to maximum 15 seconds), and then RELAX for three seconds (gradually increase to maximum 15 seconds). Try it 10 to 15 in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing.
Step 3 (Stay focused):
For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe normally during the exercises.
Step 4 (Repeat) :
Do at least three times a day(morning, noon and night) of 10 to 15 repetitions for best results.
