How to do a Kegel
Pelvic floor exercises (also known as Kegels) have been done for decades to help with certain pelvic floor issues, but most of us are still not doing them right. To see results in pelvic floor training, it’s like any other strength training program. It needs to be done regularly, mindfully, and with increased resistance.
Pelvic floor exercises can be done with or without the Femme Flexor. The Femme Flexor adds resistance so your muscles get stronger over time.
How to do a Kegel:
- Take a deep breath in.
- As you begin to exhale, contract your pelvic floor muscles by squeezing around your Femme Flexor.
- Keep breathing out while holding your contraction for five seconds. Your diaphragm (your breathing muscle) and your pelvic floor muscles are connected like a piston. When you inhale, your pelvic floor is pushed down. When you exhale, your pelvic floor is lifted up. You should use the momentum of your exhale to contract your pelvic floor.
- Repeat this exercise 10 times, and continue to breathe. Do not hold your breath.
- As your pelvic floor muscles become stronger, you can increase the number of sets and begin to hold your contraction for up to ten seconds at a time.