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A kegel is the name of a pelvic floor exercise. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. To try and isolate these muscles trying stopping and starting the flow of urine.

Once you have located the muscles simply tighten and relax the mucsle over and over, about 200 times a day. These are basic kegels. There are many variations on kegels: elevator kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.

The short answer is, act like you're holding in your urine (use the muscles you would normally use to stop the flow of urine). Do this for 15 seconds at a time, then release. Repeat this exercise often throughout the day.

It is also called Kegal exercises. It involves the muscles you use when urinating. It is the muscle that can stop your urine midstream. You hold this muscle or squeeze for 3 seconds and then relax for 3 seconds. This is repeated 10-15 times per exercise. It prevents incontinence

This sounds graphic, but it really isn't. Push like you are having a Bowel movement. Then, pull like you are trying to stop your pee flow. Hold it. The more you practice this in and out/hold iit procedure, the stronger your pc's will be. Believe me, you'll know what I mean, and what a blessing it is. There are several web sites that sell "vaginal eggs" and other tools to help you strengthen your PC muscles and there are recommendations on those sites. The 'eggs' make great tools. I hope this helps!

Pretend that someone is pulling your belly button to floor below you (Lying on your back), and at the same time as you are tightening in, pull your hips slightly in towards your belly button, hold for ten seconds then release and do it again.

The benefits of pelvic floor exercises

It is important for women of all ages to maintain pelvic floor muscle strength. Women with stress incontinence, that is, those who regularly lose urine when coughing, sneezing or exercising, should especially benefit from these exercises. For pregnant women these exercises help the body to cope with the increasing weight of the baby. Healthy, fit muscles pre-natally will recover more readily after the birth.

As women grow older it is important to keep the pelvic floor muscles strong because at menopause the muscles change and may weaken. A pelvic floor exercise routine helps to minimise the effects of menopause on pelvic support and bladder control.

Pelvic floor exercises may also be useful in conjunction with a bladder training program aimed at improving bladder control in people who experience the urgent need to pass urine frequently (urge incontinence). Bladder training is explained in the Continence Foundation of Australia 'Bladder Training' leaflet and fact sheet.

How to contract the pelvic floor muscles

The first thing to do is to correctly identify the muscles that need to be exercised.

Sit or lie down comfortably with the muscles of your thighs, buttocks and abdomen relaxed

Tighten the ring of muscle around the back passage as if you are trying to control diarrhoea or wind. Relax it. Practice this movement several times until you are sure you are exercising the correct muscle. Try not to squeeze your buttocks.

When you are passing urine, try to stop the flow mid-stream, then restart it. Only do this to learn which muscles are the correct ones to use and then do it no more than once a week to cheek your progress, as this may interfere with normal bladder emptying.

If you are unable to feel a definite squeeze and lift action of your pelvic floor muscles or are unable to even slow the stream of urine as described in point 3, you should seek professional help to get your pelvic floor muscles working correctly. Even women with very weak pelvic floor muscles can be taught these exercises by a physiotherapist or continence advisor with expertise in this area.

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Doing pelvic floor exercises

If you can feel the muscles working, exercise them by:

Tightening and drawing in around the anus, the vagina and the urethra all at once, lifting them UP inside. Try and hold this contraction strongly as you count to five then release and relax. You should have a definite feeling of 'letting go'.

Repeat ('squeeze and lift') and relax. It is important to rest for about 10 seconds in between each contraction. If you find it easy to hold for a count of five, try to hold for longer - up to ten seconds.

Repeat this as many times as you are able up to a maximum of 8-10 squeezes.

Now do five to ten short, fast, but

strong contractions.

Do this whole exercise routine at least 4-5 times every day.

While doing the exercises:

DO NOT hold your breath.

DO NOT push down instead of squeezing and lifting up.

DO NOT tighten your tummy, buttocks or thighs.

Do your exercises well - the quality is important. Fewer good exercises will be more beneficial than many half hearted ones.

Once you have learnt how to do these exercises, they should be done regularly, giving each set your full attention. It might be helpful to have at least five regular times during the day for doing the exercises. For example, after going to the toilet, when having a drink, when lying in bed.

Other things you can do to help your pelvic floor muscles

share the lifting of heavy loads;

avoid constipation and prevent any straining during a bowel movement;

seek medical advice for hay-fever, asthma and bronchitis to reduce sneezing and coughing; and

keep your weight within the right range for your height and age.