Kegel exercises are simple exercises that strengthen the pelvic floor muscles-the muscles that support the bladder, bowel, and reproductive organs. Regular practice can help improve bladder control, support pelvic health, and improve muscle strength.
How to do it:
1. Identify the pelvic floor muscles by imagining that you are trying to stop the flow of urine.
2. Tighten only those muscles.
3. Hold the contraction for 3-5 seconds.
4. Relax completely for 3-5 seconds.
5. Repeat 10-15 times per set, and perform 2-3 sets per day.
Tips:
Breathe normally throughout the exercise.
Keep your abdomen, buttocks, and thighs relaxed.
Do not make a habit of doing Kegel exercises while urinating, except briefly to identify the correct muscles.
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