Remember Your Kegels!


Kegel exercises help women regain bladder control by strengthening your pelvic muscles. This is really important after you have given birth! An extra benefit that many women find from consistent 'kegeling' is an increase in their orgasm intensity. So remember to do your kegels daily!

Here is a refresher on doing kegels--which is basically tightening your pelvic muscles.

* Locate your pelvic muscles by stopping the flow of urine midstream.
* Contract the pelvic muscles hard for one second and then release them, ten times in a row, three times a day. Gradually increase the number of contractions so that by the end of one month, you are doing ten contractions, twenty times a day.

* Vary the exercise by holding the contraction for a count of three and then releasing it. You can mix the exercises up, some short and some long.
* Do Kegel exercises during commercials, every time the phone rings, at each stoplight when you are driving or riding, while you are waiting for your Web search results - find your own regular pattern.
* Kegel when having sex for extra pleasure for you and your partner.

Do the Kegel exercises for a minimum of six weeks. Results will not be immediate, but eventually, you will be able to notice a difference.

If you are like me and tend to get busy and forget about those darn kegels, try these tips:


* Try to schedule your Kegel exercises at the same time every day, such as during a regular TV show, while you do the dishes, or before you go to bed).
* Find a way to remind yourself to do your Kegel exercises. For example, you could put a note or sign on your mirror or refrigerator.
* Reward yourself for each day that you do your Kegel exercises. For example, you could put a gold star on your calendar.
* You may forget to do your exercises for a few days. It’s common to have a few slips when you’re trying to make any new change. Don’t get discouraged. Just get back to your exercise program.
* Chart your progress on a daily or weekly basis. Eventually, you should begin to notice that you are “leaking” urine less frequently or in smaller amounts than before. It should also be easier for you to stop your urine midstream. (Note: You should not try this any more than once a week.)

OK Ladies...one-two-three---'Kegel!"

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