How to Perform Kegel Excersises

Kegel exercises are designed to strengthen the pelvic floor muscles that support the rectum and bladder and are used to perform sexual functions. Kegel exercises are discreet and can be performed anytime, by both women and men. These exercises are beneficial after childbirth and later in life to treat urinary or fecal incontinence and are beneficial for any adult that wants to enhance their sexual performance. There are several steps to strengthen your Kegel muscles.

Instructions

• 1

  Empty your bladder and lay down in a comfortable position. Find your pelvic floor muscles by tightening your rectum as if you are trying to avoid passing gas, and tighten the muscles around your bladder as if you are fighting the urge to urinate. Women can additionally find pelvic floor muscles by inserting one finger into the vagina and tightening around it.

• 2

  Practice contracting these muscles while relaxing other muscles in your thighs, buttocks and abdomen. This might require several attempts to perform correctly.

• 3

  Contract your pelvic floor muscles and hold for five seconds. Continue breathing slowly as you hold this contraction. Relax and repeat 10 times. Work up to three sets of 10 repetitions in a row. When you have perfected the technique while lying down, you can perform them in any position at any time.