How Do You Do Pelvic Floor Exercises?

kegel exercise routines
How Are Kegels Done?

Also called Kegels exercise, the first thing you need to do to perform pelvic floor exercises is to identify the muscles to 'Kegel'. The easiest way to do this is to sit on a toilet (when you need to pee) and place your legs slightly apart. When you start to urinate, force yourself to stop mid-flow. The muscles you use to do this are your pelvic floor muscles. These are the ones you will Kegel. Another method is to place your finger in your vagina and squeeze around it. When you feel the pressure around your finger, you have identified your pelvic floor muscles. Many women learn Kegel routines in birthing classes, one of the most popular ones is called the elevator routine.

how to kegel

Elevator Routine
1. Lie down on the floor and draw your legs up, see picture of the woman. You are in position one, the ground level.
2. Keeping your back firmly on the floor, contract the pelvic muscle and hold for 10 seconds and then relax. This is level one. The only part of the body that should be moving is the pelvic muscles.
3. Contract the muscles again, only tighter this time and hold for another 10 seconds, then relax. This is level two.
4. Continue to work up the levels, repeating the instructions until you reach the 5th floor.
5. Gradually release the muscles and work your way down the levels again.
6. Repeat this routine twice a day, that is aiming for a total of 20 kegels a day.
7. By week 2 or 3 you can extend the program by repeating it twice in the morning and twice in the evening, so you are totaling 40 kegels.

Simple Routine
Another simple exercise is to clench the muscles for 10 seconds and repeat 30 times. You can do this 2 times a day, totaling 60 contractions. In week 2, increase to 50 repetitions, 2 times a day, totaling 100 contractions. The great advantage of this routine is that it can be carried out while watching TV, or even sitting at your desk in work. You can even practice them during sex with your partner.

Also On Kegels
What are pelvic floor exercises?
How many pelvic floor exercises should you do a day?

Useful Tips

1. If you are at home, play some of your favorite music. It will add a little fun to your exercise session.
2. Set a regular time to Kegel everyday and track your progress, ticking off your sessions on a calendar.
3. Don't give up if you miss a few days, return to your routine as soon as is convenient.
4. If you are expecting a baby and are having difficulties locating your pelvic floor muscles, ask your doctor for advice during one of your prenatal visits.
5. If you have had a hysterectomy, you may be recommended these exercises as part of a hysterectomy recovery plan.

• Need more on conditions which require Kegels? See: Guide To Bowel Disorders
• Got another question? See: Womens Health Questions

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WOMENS HEALTH ADVICE: ABOUT QUESTIONS ON FEMALE HEALTH
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