This method should only be used to find your pelvic floor muscles. It is recommended that you do not stop and start your urine flow regularly as this may cause a urinary tract infection.
You know you are performing the exercise correctly when you feel a lifting or pulling sensation on your anus.
If you notice yourself tightening your buttocks, thigh or abdominal muscles, then stop the exercise and try again.
Biofeedback training involves inserting a small probe in your rectum as you attempt to contract your pelvic floor muscles. This helps the doctor see which muscles you are using and how to target the correct ones. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Because it is easier to do Kegel exercises while lying down, start out by doing them this way first if you are a beginner.
Remember to breathe while you are performing the exercises. If you are having trouble synchronizing your breathing with the exercises, then count to five as you contract and hold your muscles.
For example, contract and hold your pelvic floor muscles for five seconds and then relax them for five seconds. Do this ten times, three times per day.
Try doing a third while lying down, a third while sitting and a third while standing up. Depending on your pace, it takes about six weeks or more to strengthen your pelvic floor muscles.
