Start with the basics: Locate your pelvic floor muscles by stopping the flow of urine mid-stream. These are the muscles you’ll be working on during kegel exercises.
2. Regularly practice contractions: Once you’ve identified your pelvic floor muscles, practice contracting them for 5 seconds, then relax for 5 seconds. Repeat this 10 times in a row, at least three times a day.
3. Gradually increase duration and intensity: As your pelvic floor muscles get stronger, try to increase the duration of each contraction to 10 seconds, with 10 seconds of rest in between. You can also increase the intensity by contracting the muscles as hard as you can during each repetition.
4. Incorporate quick contractions: In addition to the longer contractions, mix in some quick contractions. Contract and relax your pelvic floor muscles as quickly as possible for 5 seconds. Repeat this 10 times, again aiming for at least three sessions per da
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