For beginners, it may be best to lay on your back. This will allow you to focus on syncing your breath with your muscle contraction.
The following is a standard kegel routine:
- On an exhale, for 3 to 5 seconds, contract your pelvic floor muscles
- On an inhale, relax for 3 to 5 seconds
- Perform this repetition ten times
Once you get accustomed to kegel exercises, you may wish to extend the time of your contraction. It is possible to build yourself up to holding a contraction for up to 10 seconds. Be patient with yourself, and make sure to follow the basic breathing techniques of contracting during the exhale, and relaxing on the inhale. Breathing is an essential part of performing a worthwhile kegel.
If you feel like upping your game, do between 30-40 Kegels spread throughout the day. Whether you’re sitting in your car or walking through the grocery store, once you know how to kegel, you can kegel anywhere. Equally, you can shorten your kegel to 2-3 second contractions. These can be described as quick flicks. While performing a series like this, it is still important to remember to keep breathing. It is always worth remembering not to hold your breath.