Guide to Doing Kegel Exercises

By: Dominic Ferrara
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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