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Kegel exercises are easy to do and can be done anywhere without anyone knowing.
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.
(*HINT) Women: Place your clean finger(s) into your vagina. If you feel yourself tightening around your finger, you are correctly performing the exercise.
When 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.
Kegeling provides many benefits: (*)Conditioned muscles will make birth easier, and your perineum will more likely be intact (fewer tears and episiotomies); (*)Sexual enjoyment is enhanced for both partners; (*)It can prevent prolapses of pelvic organs; (*)It can help prevent leaking urine when you sneeze or cough.
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