How to Do Kegel Exercises for Women
There are many Kegel exercises to try for your pelvic floor health. However, it is always better to start with the most basic one. Firstly, make sure that the bladder is fully empty and lie down or sit in a quiet place. Tighten the pelvic floor muscles and hold it tight in around three to five seconds. After that, relax these muscles in the same amount of time. Repeat this in 10 times and do the exercise 3 times per day, in the morning, afternoon, and at night. The key is to breathe deeply so that your body can stay relaxed. Also, avoid tightening the muscles in your chest, buttock, thigh, and stomach. You would expect to see significant improvements after a few weeks. [2]
