How do I do Kegel exercises?
Kegel exercises (also known as Kegels) are easy and convenient and can be done anywhere at any time, without anyone knowing. There are two kinds of Kegel exercises and both are described below. When you practice these exercises do the long exercise first, followed by the short exercise. Long Kegels • Stand, sit, or lie down with your knees approximately 25 cm (10 inches) apart • Using the muscles that prevent you from releasing rectal gas, squeeze and pull up on these muscles. You should feel your rectal muscle tightening. Do not squeeze your buttock muscles together, or hold your breath, while doing this exercise • Hold this position for 5 to 10 seconds • Now relax the muscles for 5 to 10 seconds • Repeat the above steps 12 to 20 times Short Kegels • Squeeze and hold the pelvic muscles, as described in the long exercise, for 1 second and then relax for 1 second • Repeat the above step 5 times • Relax for 10 seconds • Repeat all of the above steps, in sequence, 3 to 4 times Kegel exerc
