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How to Kegel?
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How-to guide
How to Kegel?
12 steps
4 min read
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Identify the pelvic floor muscles by stopping urine midstream once to locate them, then do not make a habit of practicing this while urinating
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Empty your bladder before starting
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Tighten the muscles you would use to stop passing gas and urine
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Keep your buttocks, thighs, and abdomen relaxed
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Hold the contraction for 3 to 5 seconds
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Relax completely for 3 to 5 seconds
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Repeat 10 to 15 times
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Do 3 sets per day
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Breathe normally throughout
Heads up
Avoid squeezing your buttocks, thighs, or stomach
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Increase the hold time gradually as you get stronger
Heads up
Stop if you feel pain and consult a healthcare professional if needed
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