How to Perform Kegels

Kegel exercises increase the tone and strength of your pelvic floor muscles. Doctors often recommend them for patients who suffer from urinary incontinence, as well as pregnant women. According to the American Pregnancy Association, Kegels also help prevent hemorrhoids. These exercises do not require special equipment, and you won't even need to change into workout clothes. You can perform Kegels discreetly while sitting in your desk at work or even in your car at a red light.

Instructions

• 1

  Identify the correct pelvic muscles. MayoClinic.com suggests two methods of doing this. While you are urinating, stop the stream of urine. The muscles you use for this are your pelvic floor muscles. Or, if you are a woman, you can insert one clean finger into your vagina. Squeeze the pelvic muscles. If you feel pressure on your finger, you've found the right muscles.

• 2

  Empty your bladder completely before performing Kegel exercises. MayoClinic.com warns that doing these exercises while urinating or with a full bladder can make your pelvic floor muscles weaker. It also might increase your risk of a urinary tract infection.

• 3

  Sit or lie down, whichever is more comfortable.

• 4

  Squeeze the pelvic muscles. Hold for five seconds, then relax the muscles for five seconds. Do this five times.

• 5

  Increase your Kegel exercises gradually. MayoClinic.com notes that an optimum Kegel workout is holding the contractions for 10 seconds each, then relaxing for 10 seconds. Do 10 repetitions of these exercises three times a day.