Kegel exercises

Kegel exercises for women are very important to strengthen the pelvic floor, can help improve bladder control and potentially improve sexual health. According to the Mayo clinic, Kegel exercises may limit or prevent stress incontinence, urinary incontinence, pelvic floor weakness due to childbirth, and fecal incontinence, among many other benefits. But not for overflow incontinence, and it is important to do the Kegel exercises correctly.

How to do Kegel exercises
– Find the pelvic floor muscles, and work only on these
– Start to do Kegel exercises lying down at first
– Tighten your pelvic floor muscles, hold for five seconds, and then relax for five seconds
– Do this five times in a row
– Breathe rhythmically during the exercises
– Build up your strength, keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds afterward
– Do not flex the muscles in your abdomen, thighs, buttocks

Kegels work best when done on a regular schedule. Repeat three times a day, at least three sets of ten repetitions a day. Improvements should be seen at latest after doing Kegels for 3 months or so.