How to do Kegel Exercises

Kegel Exercises

Kegel exercises strengthen the muscles of your pelvic floor which can be weakened during pregnancy. These muscles support the uterus, bladder, and bowel.

How do you do Kegel exercises?

  1. Do this exercise when you are sitting, standing or lying down.
  2. To find the right muscles for this exercise, try to stop the flow of urine while you are going to the bathroom. If you are able to stop the flow of urine, you have found the right muscles.
  3. Tighten the muscles for 5-10 seconds. Then relax for about 10 seconds. Repeat this 10 times.
  4. Repeat #3, three times during the day.
  5. Increase the length of time you hold the contracted muscles slowly until you are able to hold it for a count of ten. Then relax for a count of ten.
  6. Try not to hold your breath while you are doing these exercises.

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