Regular Kegel exercises can strengthen the pelvic floor muscles. Strong pelvic floor muscles can help you reduce bladder and bowel incontinence and improve sexual performance. Before practicing regularly, you need to know how to do it properly. If you're not sure, call your doctor. As with any exercise, start slowly and gradually increase your stamina.
Part 1 of 3: Doing Core Exercises Correctly
Step 1. Hold urine while you are urinating
While you are urinating, hold it for a moment and then release it again. The muscles you use to do this are called pelvic floor muscles. This muscle will be the target of your training.
This method should only be used to locate the pelvic floor muscles. You are not recommended to hold and release urine too often because it can lead to urinary tract infections
Step 2. Contract your anal muscles
Tighten the anal muscles that you normally use to hold your breath or hold a bowel movement. The muscles that play a role in this are the pelvic floor muscles. To do the exercise properly, tighten and relax your anal muscles repeatedly.
You will know that your exercise is correct if you feel the sensation of a rising or pulling of your anus
Step 3. Use a mirror to make sure you are focusing on the correct muscles
Stand in front of the mirror. Try to raise your penis vertically while keeping your butt, stomach, and thigh muscles still. Use a mirror to focus on the pelvic muscles and detect the use of other muscles. Do this exercise many times in front of a mirror.
If you see yourself tightening your glutes, thighs, or abs, stop the exercise and try again
Step 4. Call the doctor
Do this step if you have trouble working your pelvic floor muscles. The doctor will work with you and tell you the technique to train this muscle. In some cases, doctors may use a technique called biological feedback exercises to help patients isolate their pelvic floor muscles.
Biological feedback exercises involve inserting a small puncture device into the rectum as you try to contract your pelvic floor muscles. This tool helps your doctor see which muscles you are using and how to train them the right way
Part 2 of 3: Doing Exercises
Step 1. Perform the exercise lying down
Lie down on a mat or bed. Tighten and hold your pelvic floor muscles for five seconds. Do this step without contracting your butt, stomach, or thigh muscles. Then, rest for five seconds and start again.
Kegel exercises are easier to do lying down. Therefore, start doing it this way first if you are a beginner
Step 2. Practice sitting or standing
Do this after you can perfect the movement while lying down. Sit up straight in a chair or stand in front of a mirror. Tighten and hold your pelvic floor muscles for five seconds. Then, rest for five seconds and start again.
Step 3. Do the exercises while doing routine tasks
Whenever you perform a routine task, such as shaving, brushing your teeth, or sitting at your desk, practice contracting and relaxing your pelvic floor muscles. You can also do it while reading or watching TV.
Part 3 of 3: Increase Your Stamina
Step 1. Start with five repetitions
The first time you do this exercise, start slowly by doing only five repetitions at a time. Do a set of five repetitions twice a day; for example, in the morning and evening. Do it every day.
Do not forget to regulate your breathing while doing this exercise. If you have trouble syncing your breathing with this exercise, count to five while tightening and holding your muscles
Step 2. Add five repetitions and one set
Do this after a week. So, in the second week, do a set of ten repetitions three times a day. You can do this in the morning, during lunch time, and before bed. Do this five to seven times per week.
For example, tighten and hold your pelvic floor muscles for five seconds, then relax for another five seconds. Do this ten times, three times per day
Step 3. Set the end goal for 20 repetitions
Eventually, you'll be doing a set of 20 repetitions three to four times a day, meaning 60 to 80 individual exercises per day. Do this by adding five repetitions and one set each week until you reach the end goal.
- Try doing a third lying down, a third sitting, and a third standing.
- It can take six weeks or more to strengthen your pelvic floor muscles, depending on the pace of your workout.