Guide to doing Kegel exercises

Posted on January 29, 2010

Many doctors and trainers have reiterated that Kegel exercises are very good pelvic area exercises. Discovered by Dr. Kegel, the main purpose behind such exercises is to strengthen the pelvic muscle and achieve better muscle tone for these muscles. When you undertake Kegel exercises you indirectly relax and tighten the pubococcygeus (PC) muscles which occupy a part of the pelvic floor. Pregnant women can benefit a lot by taking up such exercises because it can prepare the pelvic region for child birth. Such exercises can also be pursued by men to get relief from swelling and prostrate pain. Increased sexual pleasure and urinary continence treatment are the other benefits that come with the performance of these exercises.

You must know where your kegel muscles are before staring to do this exercise. You can find this easily by stopping your urine midstream. The pelvic floor muscles are used for this purpose and you can start the flow of urine again by releasing the pelvic muscles. When you do the basic kegel exercise all you have to do is relax and contract the muscle frequently. You can also alter the speed at which you take up these exercises. Here are some Kegel exercises you can do.You can also try to tighten the release the pubococcygeus muscles till ten seconds followed by rest for another ten seconds. Then you can tighten and release these muscles for five seconds and rest for five seconds. This process can be repeated several times. You can gradually extend the time duration for doing these exercises.

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