How To Do Kegel Exercises

Child birth scares some women for different reasons. I am particularly concerned with the state of the vagina after that. I worry that it may lose its tone, I mean a little human just passed through there. Childbirth is just one of the conditions that may weaken the pelvic muscles and reduce vaginal tone. Other factors include; age, obesity, straining during bowel movements and having a hysterectomy i.e. when the womb is removed. You can tell the pelvic muscles are weakened when a person experiences urinary incontinence.

The first thing to do before starting kegel exercises is to find your pelvic muscles. The pelvis is the lowest part of your stomach. You can identify the muscles when you pee.

Once you've identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.

  • Squeeze your pelvic floor muscles for five seconds

When you're just starting off, this is a great exercise. You don't want to strain those muscles too much by squeezing them for too long

  • Release your muscles for ten seconds
  • Repeat the exercise ten times. This can be considered one set of Kegels. This should be enough Kegels for one time and you should do the same set of ten 3-4 times a day
  • Build toward squeezing your pelvic floor muscles for ten seconds at a time

 You can increase the amount of seconds that you squeeze those muscles each week

  • Do pull-in Kegels

This is another variation on the Kegel. To perform a pull-in kegel, think of your pelvic floor muscles as a vacuum. Tense your buttocks and pull your legs up and in. Hold this position for 5 seconds and then release it. Do this 10 times in a row. It should take about 50 seconds to complete

There are devices that make kegel exercises easier; kegel balls, kegel cones, kegel bar bells even electric stimulation.

Kegel Exercises tools

You should get results doing the kegel exercises with or without devices in about twelve weeks.

Always urinate before your kegel exercises. Also note that if you feel any pain after you are doing it wrong.