How do you do pelvic floor exercises?

Answer 1

There are several ways to do Kegel exercises to exercise the muscles you use to hold or stop urine flow. They are located in the pelvic floor area and are called the PC muscles (pubococcygeus muscles) and you clench, hold, release just as if you were exercising any other muscle.

One method requires you to have a full bladder, sit on the toilet and start to urinate, then suddenly clamp down and stop the flow. Start and stop several times in a row. If you can not cut off the flow of urine, but dribble on, it is an indication that you definitely need to start regular Kegel exercises. From then on, every time you urinate start and stop all the way until the bladder is empty. This is often called "the faucet" and the control of the dribble is a good indicator of your progress.

The PC muscles are the muscles that 'lift up' an erection - and exercising them, at least for me, improved sexual performance with a harder erection and sex felt more intense.

The related links below give more information on male and female Kegel exercising. A tool or device is not necessary. Devices that are external only, are not very effective, if at all. The internal devices that women have available on the market are used differently depending on the device and the purpose. One internal device that may be helpful in exercise is called K-BALLS, see below for an example of how these internal devices are used for women:

Sitting:

Sit down on a chair and insert K-BALLS into your vagina. Close your legs after the balls are comfortably in place. Use your vaginal muscles to move the balls back and forth inside your vagina. Difficulty level: easy

Standing:

Stand up and spread your feet shoulder width apart. Insert K-BALLS and hold them inside your vagina as long as you can. Difficulty level: moderate

Squatting:

While squatting spread your feet as far apart as is comfortable. Without using any other muscles (ie. stomach, buttocks or legs), use your vaginal muscles to hold and/or move K-BALLS inside your vagina. Do not let the K-BALLS slip out. Difficulty level: challenging

Tip: Slowly increase length of use. Start with 10 minutes and increase by 10 minute increments. Use daily. Do not wear while sleeping or for extended periods of time.

Use Of Kegel Eggs:

The use of Kegel Eggs is very helpful in strengthening one's Kegel muscles. Kegel eggs have been used by women since ancient times to build up their Kegel muscles and quite frankly to improve their orgasms. The Kegel Eggs provide feedback to a women as she can feel them moving while she does the exercises.

Generally, Kegel Eggs are small egg shaped objects, most often made out of jade with a hole drilled into the narrow end to allow a string to be attached. The string is used to retrieve the eggs once a woman has completed her exercises.

Jade Kegel Eggs can be found in different sizes and weights which can be helpful as different women have different kegel muscle strength levels and sensitivity. Sometimes one is better able to feel a larger jade Kegel Egg than a smaller one. Other times it may be easier to move a lighter jade Kegel Egg than a heavier one. One can find jade Kegel Eggs in sets of three. Each egg is a different size and weight which provides for flexiblity given one's needs.

Jade Kegel Eggs can be used while laying down or standing. Admittedly, the standing position is more challenging as one is both moving the jade Kegel Egg and keeping it inside of her. Thus, it is normally recommended that when one is just starting out, that they lay down to use their jade Kegel Eggs. As one becomes more profient they can move to the standing position.

See the links below for more medical information about Kegel exercises and How-to instructions.

Answer 2

Kegels or Kegel exercises are exercises of the supporting muscles of the pelvic floor, the pubococcygeus muscles, also called the PC muscles. They are prescribed for women and men in order to strengthen their pelvic muscles (aka the pelvic floor). It involves the contracting and releasing of these pelvic floor muscles in a controlled way.

How do you know you're doing it right?

It's the same as squeezing the muscles to stop and start the flow of urination or to "hold it in". For women, it's essentially 'clenching' the muscles of the vagina and genitals and then releasing them. The principle is the same as that behind any muscular exercise. You stress a muscle, doing sit ups for example, and the body responds by 'repairing' the muscle with improved circulation and building up of the muscular tissues in that area. Just as when you bench press weights and your arms will get stronger, the same occurs when you do Kegel exercises of those pelvic floor muscles. See the related question about how to do Kegel exercises in the related questions area below for additional information on doing these exercises correctly.

Kegel Exerciser tools:

There are many Kegel exerciser products on the market for women, however, once you know how to perform the exercises effectively, the studies do not indicate any benefit from using these exercise products over doing the exercises without devices. In fact, many of these external tools do not even exercise the correct muscles. There are internal cones and bars for women to use vaginally to help with the exercises that may have some benefit, however, they are not really needed either. The KegelMaster is a popular external tool marketed to women.

For men, the same is true. The tools and devices marketed to them are not necessary to do the exercises effectively. One such product is seen online called the KegelPad - a simple exercise pad marketed to improve the pelvic floor muscles. Again, see the related question below on how to do the exercises for more information on how to do them properly and without the need for tools.

In men, Kegel exercises can strengthen the muscles that support the erection in addition to helping with urinary incontinence problems. These are strengthening exercises that involve contracting and releasing of the muscles between the scrotum and anus in several sessions of multiple repetitions daily. Kegel exercises are used for treating male incontinence, premature ejaculation, erectile dysfunction, prostatitis and swelling from prostatic hypertrophy (BPH).
contraction on your pelvis
Kegal exercise is where you can make your vagina whole smaller by doing sets of three once a day. it works! all you do is tighten yourself down there and work your way to a smaller size.
A Kegel exercise, named after Dr. Arnold Kegel, consists of contracting and relaxing the muscles that form part of the pelvic floor (sometimes called the "Kegel muscles").

This is said to increase sexual performance and/or sexual gratification among men and women. Kegel Exercises are repetitive contractions of a women's muscles that are used to stop the urinary flow. This helps to improve the tone of the pubococcygeal muscle that aids in the prevention of incontinence. This exercise also helps to improve sexual responsiveness during intercourse.

Answer 3

the next time you urinate, stop the flow for a second, start it, stop it again, start it again. This is the kegal exercise. Now that you know what muscle to move, you can do it anytime.

Answer 4

Breath out or exhale while you suck up your pelvic floor muscle

Answer 5

You can do Kegel exercises sitting, standing or lying in any position that is comfortable. See the related questions for more details of how to do Kegel exercises.

Answer 6

with your pelvis on the floor