Kegel towards better health

It's the exercise you can do at any time, anywhere! Kegel exercises work the pelvic floor. 

But first, take the time to learn how to contract the correct muscles. Typically, most people contract the abdominal or thigh muscles, while not even working the pelvic floor muscles.

A good way of identifying the correct muscles is when urinating. Sit on the toilet and try to start and stop the flow of urine midstream while contracting your pelvic floor muscles. This should be done at least three to four times, making sure you empty your bladder.

Once you've found the muscles, simply tighten and relax them over and over, about 50 times a day. These are basic Kegels. There are many variations on Kegels: elevator Kegels (where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.). You can hold the muscle tigh for five seconds, you can bulge the muscles out at the end, and many other variations.

Try not to contract your abdominal, thigh or buttocks muscles while performing the exercise. The Kegel exercises can be done standing or sitting at any place or time!

Kegeling provides many benefits:

• Conditioned muscles will make birth easier and your perineum will more likely be intact (fewer tears and episiotomies).
• Sexual enjoyment is enhanced for both partners.
• It can prevent prolapses of pelvic organs.
• It can help prevent leaking urine when you sneeze or cough.