Kegel Exercises:

It Strengthen the Pelvic Floor Muscles                                  

Kegel Exercise can be done by both men and women and can be done anytime. It is basically the muscle used to stop defecation. The exercise is an isometric hold for a few seconds and should be done done for several repetitions.

Kegel exercises strengthen the pelvic floor muscles for both men and women. You can do this training just about anytime. Mayo Clinic suggests in order to do a Kegel you need to find the right muscles. Simply put to identify your pelvic floor muscles, think of stopping urination in midstream and/or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking. This should not cause pain and you should not hold your breath when doing it. Aim for at least three sets of 10 repetitions a day. Some trainers suggest to incorporate Kegels into your core training. Incorporating Kegels into bridge pose is a great way to strengthen your glutes, abs, and pelvic floor muscles all at the same time. You can also do them when doing clam shell and thigh squeeze exercises.