Kegel Exercises For Men & Women
What are Kegels?
Kegel exercises strengthen the pelvic floor muscles that support your bladder and help close your urethra. The pelvic muscles control leakage and manage sudden urges. Strong muscles give you more time to go to the bathroom.
Where are my pelvic muscles?
The muscles that help you control urination are what we refer to as pelvic muscles. When you urinate, try to stop the urine a few times. If you can do this, you are using your pelvic muscles. This will help you understand where they are. You can also try to stop passing gas from your rectum. This pulling feeling means you are squeezing the right muscles.
How do I do Kegel exercises?
Women should imagine pulling a string from the vagina to the belly button with the pelvic floor muscles. This feeling shows you which muscles are the pelvic muscles.
Men should contract pelvic floor muscles while looking in the mirror, the base of your penis will move closer to your abdomen and your testicles will rise.
You can do Kegel exercises anywhere! First, try doing them lying down, maybe when you wake up or when you are going to sleep. When the muscles are stronger, you can do them sitting and standing. Before you get started be sure to empty your bladder. Contract the pelvic muscles, squeeze for 5 seconds and then relax for 5 seconds. Continue to breathe freely during the exercise. Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day.