How do u do kegal exersise?

Answer 1

Finding Muscle and How to Work it
by Chris Murray
Medical Illustrations & Female Experiential Input by Laura Dawn Lewis

Muscle Education: Finding the Kegel

First of all, you can't work your Kegel muscle unless you know which one it is so finding it is job one. Many people errantly believe the Kegel is the muscle which starts and stops urination, the Iliococcygeus. This is only partly true. The Kegel plays a minor role in this activity and strengthening the urinary muscles will not take you anywhere with your Kegel.

Patience, a sense of humor and a lack of embarrassment are required to find and train the Kegel.

Learning to find this muscle is very difficult. Only 1/3 of women are able to (or contract incorrect muscles such as the Iliococcygeus). Many can only contract it to a very small degree. The Kegel feels like strong miniature bicep muscle, the size of a man's middle finger, beneath the vaginal wall surrounded by a thin sheath of cellophane. You will feel this when you press on the wall. You will have to seek it out as it is not obvious.. If you are having a hard time finding the muscle, locate another muscle inside that you have control of. This is your starting point:

Contract this muscle and the muscles around it until you are actually contracting the Kegel. You'll know you've hit the Kegel muscle when you feel flexing at the top of your vagina, close to the front of the body. This is where it is attached to the pubic bone. Another area you may isolate it is at the bottom of the vagina close to the back of your body.

To find the place where the contraction will be at for the front or the “top” of the vagina insert the index finger only to the second joint and pass the tip of the finger on the side of the wall about 1 cm (or until a muscle is felt).

Follow this muscle “down” with your finger for a short distance almost to the urethra (where you urinate).

This may feel like a thin sheath or a large muscle almost as thick as a finger. If you feel contraction you have just found your Kegel muscle.

If you still have a hard time contracting this muscle, you can also find contractions close to the back of the body. To do this, you need to play proctologist.

Insert the finger deeply into the rectum. The Kegel can be found most easily close to the “butt-bone” (oscoccsyn) as this area has the most dramatic movement. Here you will feel the contractions or pinpoint the muscle so you can learn how to contract it.

Still can't find it? Don’t worry. Nearly one third of women either can’t contract it or can only do so to a very small degree. You may need your doctor to help you locate it (see paragraph below about the Perineometer). But let's try one last approach.

With your finger still inserted in your anus, contract your anus; use a little bit of pressure until you are able to pull the muscle against your finger. It will feel like a large finger on the other side of the wall.

Answer 2

Kegel Exercises



Kegel exercises are named after the Dr. Arnold Kegel, the gynecologist who invented them. They are pelvic floor exercises to strengthen the muscles that surround part of the vagina, rectum, and urethra. Pelvic floor muscles can become weakened during pregnancy and childbirth. Urinary incontinence can result from these weakened muscles. As women age, they may leak urine when they cough, laugh, or sneeze. If Kegel exercises are done correctly and regularly, research has shown that many menopausal women with mild-to-moderate urinary incontinence are able to reduce or eliminate urine loss.

How do you do the exercises?

Before doing Kegel exercises, it is important to identify the proper muscle group. Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.

While doing Kegel exercises, it's important to isolate the muscle. Be sure to keep your back, abdominal, and thigh muscles relaxed so you can isolate and concentrate more energy into the pelvic-floor muscles that you are trying to strengthen.

How do you do the routine properly?

While lying or sitting with your knees together, squeeze your perineal muscle and hold the squeeze for three or four seconds. Then relax the muscle for three or four seconds. Do as many repetitions as you can, working up to five minutes sessions twice a day. Don't hold your breath while you exercise. Breathe slowly and deeply throughout each repetition.

Once the exercises become easy, you can further strengthen the muscles by squeezing for eight seconds and then relaxing for eight seconds. Do as many repetitions as you can for five minutes, twice a day. Another way to make Kegel exercises more challenging is to do them with your knees apart or while standing.

How long does it take for the exercises to work?

Results are not immediate. According to the University of Iowa Hospitals and Clinics Department of Obstetrics and Gynecology, it takes six to 12 weeks after adopting a Kegel exercise routine for most women to notice an improvement in bladder control. Consistency is key. Some women find it useful to exercise around the same time each day, such as before getting out of bed in the morning and before going to sleep at night.

Once you have attained your goal of better bladder control, you can keep your perineal muscle toned by paring back your Kegel exercise routine to five minutes, three times a week. If urinary incontinence returns, you may need to go back to five minutes, twice a day.
http://www.healthatoz.com/healthatoz/Atoz/hc/wom/meno/kegel

Answer 3

When you start to pee, stop for I believe 3-5 seconds and continue to pee and keep doing that. I've been doing that for a long time and I'm not sure exactly what it does. I was told to do it while I was pregnant and it always helps with sex but I wont get into it because I think it might violate community guidelines.

Answer 4

she is right above. this helps men and their prostate and helps women if they laugh alot and that little bit comes otut hat you cant help (i know that sounds gross) buts its true we talked abotu kegal exercises in my college psychology class. it does ot however tighten your vaginal muscle.vaginal wall (make it "tighter") you are born that way the and truly the only way it changes if you give birth and only gets the slightest bit larger..thats the truth..

Answer 5

You are using the same muscle you would use if you stopped a stream of pee before your were finished. Try it next time you pee. Start, stop, start, stop. That's the muscle. You don't have to be peeing though to exercise it. You can do it while driving. Anytime.