Guide To Doing Kegel Exercises

Guide To Doing Kegel Exercises
Kegel exercises have been touted as great pelvic area
exercises by many doctors and trainers. They were
discovered by Dr. Kegel and the major goal of these
exercises are to achieve better muscle tone for the muscles
of the pelvic floor by strengthening them. Kegel exercises
involve the tightening and relaxing of the pubococcygeus
(PC) muscles which are a part of the pelvic floor.

These exercises have been recommended for women who are
pregnant as it assists in preparing the pelvic area for
child birth. They have also been used to help treat men who
suffer from prostrate pain and swelling. Other benefits of
doing Kegel exercises include urinary incontinence
treatment and increased sexual pleasure.

How to do Kegel exercises

Before you begin doing the exercise it is important you
know where the Kegel muscles are. The easiest way to find
your Kegel muscles is to stop your urine midstream. The
pelvic floor muscles are what are used to do this and it is
done by contracting them. When you release the pelvic
muscles you will start the flow again.

The basic Kegel exercise just involves the contracting and
relaxing the muscle repeatedly. These exercises have a
number of variations including varying the speed at which
the muscles are contracted and relaxed. Here are some Kegel
exercises you can do.

Exercise 1

Step 1. As fast as you can tighten the release the
pubococcygeus muscles for a count of ten seconds, then rest
for ten seconds. Do a set of three and afterwards rest for
thirty seconds.

Step 2. Next you tighten and release the same muscles for
five seconds and rest for five seconds. Repeat this
sequence ten times.

Step 3. Now you will once again contract your pubococcygeus
muscles for 30 seconds and then relax them for 30 seconds.
Do this for a set of three.

Step 4. Repeat step one.

Exercise 2

Step 1. Contract the pubococcygeus muscles. Hold for five
seconds, and then relax them. Do this for a set of ten.

Step 2. Contract and relax the muscle as fast as you can
for a set of ten. Do three sets.

Step 3. Once again contract and relax the muscle for ten
second counts and varying the intervals. Do this for three
sets. Step 4. Squeeze the muscle. Hold for as close to two
minutes as you can.

Exercise 3

Step 1. Contract and relax the muscle repeatedly for a
count of thirty. Do at least four sets.

Step 2. Contract your pubococcygeus muscles as much as you
can. Hold for 25 seconds and then relax for thirty seconds.
Do this five times. It is important to remember that you do
not need to go to a gym or any special classes to do these
exercises. You can do them at any time you want and any
where you want. No special clothes are need or equipment.
You can do them sitting or standing. The key to getting the
benefits of Kegel exercises is to do them often and
consistently.

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