Kegels

The pc muscles (pubococcygeus muscles) of the pelvic floor support the bladder, uterus and bowel, and can become weakened from pregnancy, vaginal delivery, aging or being overweight. Doing Kegel exercises — contracting and relaxing the pelvic floor — can help you strengthen the vaginal muscles and pelvic floor muscles and make orgasms more intense. You can do Kegels just about any time or anywhere, while sitting at your desk, cooking dinner or driving your car, for example. Benefits of Kegels Doing Kegels during pregnancy can help you control your pelvic muscles better during labor and delivery and help minimize hemorrhoids, a common pregnancy problem. After childbirth, Kegels help promote perineal healing and strengthen the pelvic floor muscles, which prevents urinary incontinence and other pelvic floor problems, such as pelvic organ prolapse, when the pelvic organs descend into the vagina. How to do Kegels Before you can begin, you need to locate your pelvic floor muscles. Insert a finger into your vagina and squeeze the surrounding muscles, which should tighten your vagina and move your pelvic floor upward. Or when you urinate, stop the flow of urine to get a sense of the move you want to be making.

The technique Empty your bladder and then while sitting or lying, contract the pelvic floor muscles. Hold the contraction for five to 10 seconds before releasing for five to 10 seconds (you may need to gradually work up to that amount of time). Repeat squeezing and resting for as many times as is comfortable, until you are eventually contracting and releasing the muscles 12 to 20 times. Experts recommend doing a set of Kegels at least three to four times daily.

Helpful hints Breathe freely and make sure you only tighten the pelvic floor muscles, not the muscles in your thighs, buttocks or abdomen. Kegels can also be done with special weights or cones, inserted into the vagina. Over time you gradually increase the amount of weight to strengthen the muscles.

The results If you do Kegel exercises as prescribed above, you should see results, such as less urine leakage—within eight to 12 weeks. Some women experience dramatic improvement. Do your Kegels daily to continue to reap the benefits.

Getting help if you are having difficulty identifying the pelvic floor muscles or doing Kegels, talk to your doctor for help.

Outside resources
Laughing Without Leaking
Pelvic Floor Wellness