Kegel Exercises for Women
1. Identify the right muscles:
Tighten the muscles you use to stop the flow of urine. These are the pelvic floor muscles.
You can try them while urinating, but don’t repeat them too often because this can weaken the muscles over time.
2. Start the exercise:
Position: You can do them while sitting or lying down at first.
Technique:
Tighten your pelvic floor muscles (as if you were holding back urination or holding back gas).
Kegel the muscles for 3 to 5 seconds.
Relax for 3 to 5 seconds.
Repeat 10 times.
3. Progression:
After you feel comfortable doing the exercises, try to gradually increase the duration of the muscle contraction to 10 seconds, then relax for 10 seconds.
You can do them 3 times a day.
4. Correct breathing:
Avoid holding your breath during the exercise. Breathe normally and relax between the contractions.
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