Kegel exercises, also known as pelvic floor exercises, are a way to strengthen the muscles that support your pelvic organs. They can help with bladder control and sex life. Here are some tips for doing Kegel exercises:
Identify your pelvic floor muscles: To find these muscles, stop urination midstream.
Find a comfortable position: You can do Kegel exercises while sitting or lying down.
Tighten and relax: Tighten your pelvic floor muscles as if you’re stopping the flow of urine, hold for a count of 3 to 5 seconds, then relax for the same amount of time.
Repeat: Do 10 repetitions, 3 times a day.
Breathe freely: Avoid holding your breath while doing Kegel exercises.
Be patient: It can take 3 to 6 weeks to notice improved bladder control.
Alternate between fast and slow contractions: Fast contractions help your pelvic floor muscles adapt to increased intra-abdominal pressure, while slow contractions help strengthen the muscles.
Use resistance training devices: You can use devices like a perineometer, Kegelmaster, or vaginal cones to increase the resistance of your Kegel exercises
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