ok i've done research and figured i need to do kegal exercises...i dont know any though help!?

Question

like exact step by step would be nice

Answer 1

The correct way to do kegals is to squeeze the muscle that shuts down the flow of urine. These can be done while urinating, waiting @ a stop lite, standing in line @ the grocery store etc. they need to be done @ least 100 times a day, every day.

Answer 2

Performing Kegel exercises

Kegel exercises are easy to do and can be done anywhere without anyone knowing.
First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles.
Once you've found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.
Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Kegel exercises are only effective when done regularly. The more you exercise, the more likely it is that the exercises will help.

Answer 3

ok so when you sit on the toilet, you use a set of muscles to start and/or stop the flow of urine. Those are the muscles you want to target in Kegal excercises. So go pee and pay attention to the feeling of starting or stopping to pee, then do the same thing while sitting or standing elsewhere. I've heard its not good to actually sit and start and stop peeing...it can loosen your bladder muscles, so just simulate that while not peeing. I hope this helps!

Answer 4

The kegel exercise involves flexing the muscles of your vagina/perineum--like what happens automatically when you have a vaginal orgasm--or what you do purposefully when you're urinating if you happened to want to stop the flow of urine. Kegel exercise is just flexing and releasing those muscles a few times in succession. It tightens and strengthens the pelvic floor, keeping the female reproduction organs and genitals, and urinary appparatus toned and healthy.

Answer 5

Kegel exercise -- there is only one. Basically, you are flexing the pelvic floor muscles. You will figure out which muscle group this is by urinating. While you are peeing, try to stop the flow. The muscles you feel flexing are your pelvic floor muscles. Now, while you are NOT peeing, flex these muscles five or ten time whenever you think about it.

Answer 6

I know a little....close your eyes....focus on your anal sphincter....squeeze it....bring it forwards towards your vaginal opening slowly and hold it there....count to 10...let go and breathe out. Open your eyes. Repeat as necessary....don't do the stopping your urine mid-flow as it can be damaging.