Kegel exercises have been know for their ability to tighten the female vagina, but what most people don’t know is they are recommended as a course of treatment to help prevent urinary incontinence and other pelvic floor problems. The idea behind why these workouts work so well is they target the pelvic floor muscles that support the rectum, bladder, uterus, and small intestine.

How to Do Kegel Exercises 16 StepsIt may be a good idea to start exercising this way if you have recently weakened these muscles due to pregnancy, surgery, aging, obesity, or childbirth. A few symptoms that can help you identify if you have weak pelvic muscles is noticing if you leak a few drops of urine when you sneeze, laugh, or cough, if you have a strong urge to pee just before losing a large amount of urine, or if your body has fecal incontinence. If you are experiencing more severe symptoms it’s highly suggested that you seek medical help in addition to performing your kegel exercises.

How To Do Kegels

Now that you have an understanding of what these exercises can do for you it’s time to learn the step-by-step so you can reach whatever goal you desire. You want to begin by identifying where your pelvic floor muscles are and what they feel like when contracted as well as relaxed. This can be easily done by stopping urinating midstream. If you are able to successfully stop peeing than you have figured out what you pelvic floor muscles feel like when they are contracted.

Watch this short video to understand how to do kegels the right way.

As a side note, you only want to stop peeing once to help you understand what the muscles feel like. Doing this multiple times may cause urination infection problems.

For those who are new to kegel exercises we suggest lying on your back the first time you do your exercises, as this is easier and more comfortable. You want to tighten these pelvic muscles and hold them at their contracted state for about five seconds. Next, relax the muscles for an additional five seconds. You want to repeat this process about four to five times in a row.

Getting The Hang Of Doing Kegels Daily

As you begin to workup the power of your pelvic floor muscles over time you can increase the time for contraction and relaxation to ten, fifteen, and even twenty seconds. Just be sure to solely focus on the pelvic muscles. You don’t want to involve your abdomen or thigh muscles during this process. Also, be sure to continue to breath like normal while exercising, you don’t want to hold your breath.

you're doing kegels right nowFor best results, we recommend you repeat these kegel exercises three times a day. A good starting goals is to do three sets of ten contractions and relaxations in each sitting. Once you get comfortable flexing these muscles you can do them standing up, sitting down, and integrate them into your daily routine. One of the advantages to this type of exercise is that it can be discreetly done, so you can do them in the car, at work, or even relaxing on the couch.

Feedback And Expected Results

If you run into a problem while trying to do your kegel exercises, such as you can’t seem to solely isolate the sets to your pelvic muscles be sure to ask your doctor for help. They have been trained on how these exercises are to be done, and can give you necessary feedback to make these exercises more rewarding for your body. They may even suggest using ben wa weights to tighten the vagina muscles even further.

With consistency you will begin to see results in as little as one month. This type of exercise is the same as any other muscle you workout, it takes time to see results. You won’t get massive arm muscles from going to the gym for a couple days. You have to keep up with your fitness program and gradually continue to work toward your goals. Patience is key when attempting to alter your physical body.

If you want to help stream line your efforts with kegels you should take a look at v-tight gel to tighten the vagina faster.

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