How to Do Kegal Exercises

Weakened pelvic floor muscles can lead to incontinence, pelvic pressure or vaginal pro-lapse. You can strengthen these muscles with Kegal exercises. Follow these steps.

Instructions

• 1

  Find your pelvic floor muscles by stopping your flow of urine. Only do this a few times until you are sure you have found the correct muscles. Stopping the flow of urine can lead to urinary tract infections by causing urine to back up in your kidneys.

• 2

  Relax before doing Kegal exercises. You can do them sitting or standing. but make sure your bladder is empty before beginning.

• 3

  Squeeze the pelvic floor muscles as hard as you can a few times. Let them relax before beginning again.

• 4

  Hold them for a count of three to five seconds. Release and relax the muscles before squeezing again. Do this as many times as you can until the muscles feel tired.

• 5

  Work out a routine of doing the Kegal exercises every day. You should start by doing three sets of five squeezes a day.

• 6

  Increase the sets you do to three sets of ten each day.

• 7

  Maintain these exercises at least three or four days a week to keep your pelvic floor muscles toned and in good shape.