Valentine Gifts Sad Shayari Attitude Status Love Shayari Dosti Shayari Suvichar Dard Bhari Shayari Attitude Shayari Good Morning Shayari Good Night Shayari Birthday Shayari Funny Shayari Urdu Shayari Desh Bhakti Shayari 2 Line Shayari Sorry Shayari Bewafa Shayari

kegel exercises for women

kegel exercises for women

kegel exercises for women


Kegel exercises are exercises that help strengthen the pelvic floor muscles in women. These exercises can help with urinary incontinence, pelvic prolapse and improve sexual function. Here are a few ways to perform Kegel exercises:

  1. Locate the muscles: To locate the pelvic floor muscles, try to stop the flow of urine while you're using the bathroom. The muscles you use to do this are the pelvic floor muscles.

  2. Isolate the muscles: Once you've located the pelvic floor muscles, try to contract and release them several times in a row. You should feel a squeezing sensation in the pelvic area.

  3. Hold and release: Once you're comfortable contracting and releasing the muscles, try holding the contraction for 5 seconds and then releasing. Work up to holding the contraction for 10 seconds.

  4. Repeat: Repeat this process 10-15 times, 3-4 times a day.

  5. Increase resistance: To increase resistance you can use resistance weights, balls or cones to increase the intensity of the exercise.

It's important to note that it may take time to see results from Kegel exercises and it's important to be consistent and perform the exercises regularly to see the benefits. It's also important to consult with a healthcare professional before starting any exercise routine.