the first step in doing kegel exercises is to find the right muscles. imagine that you are trying to stop yourself from passing gas. squeeze the muscles you would use. if you sense a "pulling" feeling those are the right muscles for pelvic exercises. do not squeeze other muscles at the same time or hold your breath. also be careful not to tighten your stomach leg or buttock muscles. squeezing the wrong muscles can put more pressure on your bladder control muscles. squeeze just the pelvic muscles. pull in the pelvic muscles and hold for a count of three. then relax for a count of three. repeat but do not overdo it. work up to three sets of 10 repeats. start doing your pelvic muscle exercises lying down. this position is the easiest for doing kegel exercises because the muscles then do not need to work against gravity. when your muscles get stronger do your exercises sitting or standing. working against gravity is like adding more weight. be patient. do not give up. it takes just five minutes three times a day. your bladder control may not improve for three to six weeks although most people notice an improvement after a few weeks.
how do you do kegel exercises?