how do i do kegel exercises
Kegel exercises are a great way to strengthen the pelvic floor muscles, which can help with issues like incontinence, pain during intercourse, and even orgasmic dysfunction. But how do you do them? Here’s a step-by-step guide to help you get started.
Step 1: Find the right muscles
The first step is to find the right muscles. To do this, try to stop the flow of urine while you’re urinating. If you can do this, you’ve identified the right muscles.
Step 2: Squeeze and hold
Once you’ve identified the right muscles, you can start doing Kegel exercises. To do this, squeeze the muscles you identified and hold for a count of three. Then, relax the muscles for a count of three. This is one repetition.
Step 3: Increase duration and repetitions
Once you’ve mastered the basics, you can start to increase the duration and repetitions. Try to hold for a count of five and then relax for a count of five. You can also increase the number of repetitions you do. Start with 10 and work your way up to 20.
Step 4: Vary the intensity
To further challenge your pelvic floor muscles, you can vary the intensity of your Kegel exercises. Try squeezing the muscles as hard as you can and then relax. You can also try squeezing and releasing the muscles quickly.
Step 5: Do them regularly
The key to getting the most out of Kegel exercises is to do them regularly. Aim for three times a day, but you can do them more often if you want.
Kegel exercises are a great way to strengthen the pelvic floor muscles and can help with a variety of issues. It’s important to make sure you’re doing them correctly and to do them regularly. With a little practice and dedication, you’ll be able to reap the benefits of Kegel exercises.