Exercises that strengthen the pelvic floor muscles are called Kegels, according to Everyday Health. An individual performs Kegels by contracting the muscles in the pelvic floor and holding the contraction for short periods of time.Continue Reading
Both men and women benefit from Kegel exercises. Pregnancy, childbirth, aging and weight gain are some of the factors that weaken the pelvic floor muscles in women. Men also experience muscle weakening in the pelvic floor as they age. This can lead to incontinence, states Healthline.
Before performing Kegel exercises, an individual must first locate the pelvic floor muscles. The most common method is to stop urination in midstream. This is the muscle that must be engaged to perform a Kegel. Another method of identifying the muscle is to insert a finger into the vagina, and try to squeeze it, suggests Everyday Health.
Individuals who are new to Kegel exercises should begin by contracting the muscles in the pelvic floor for two to four seconds, then relaxing the muscles for a count of three. Repeat contractions five to 10 times. As the exercise becomes easier, an individual can hold the contraction for longer periods of time and perform more repetitions. The goal should be to perform three sets of 10 repetitions every day, according to Healthline. Once an individual masters the technique of the exercise, the exercise can be performed anytime and anyplace.Learn more about Muscle Toning