Kegels: How to

Believe it or not, the dance floor is not the only place you can work your pelvis. Kegel exercises are a great way to strengthen your pelvic floor muscles. A female’s pelvic muscles consist of bladder, uterus, vagina, small bowel and rectum. Due to age, weight gain, pregnancy or surgery, these muscles can weaken causing leakage or other pelvic disorders.

Those who experience a few drops of urine while sneezing, laughing or coughing, have strong, sudden urges to urinate or have fecal incontinence can benefit from a few simple Kegel exercises.  Before trying Kegel exercises, it is important that you find the right muscles. If you have stopped urine midstream, then you are currently using your pelvic floor muscles.

Kegel exercises are easy to do and can be done anywhere. First you want to make sure your bladder is empty, then sit or lie down. Next, you want to tighten those muscles and hold tight while you count to eight. Release, and count to ten. The best results are achieved if you repeat this process 10 times, three times a day. Make sure you are not tightening your stomach, thighs, buttocks or chest muscles.

These exercises can help you experience fewer symptoms. However, use caution if you're urinating. Do not practice Kegel exercises during this time. It may have the opposite effect. Also, do not perform kegel exercises too much or with too much force, as it can tighten the vaginal muscles.