Kegel exercise

You need

How to do it

1. Lie on your back with your knees bent, or sit upright in a chair. Locate the pelvic floor muscles: they are the muscles you would use to stop the flow of urine or to hold back gas. Keep your abdomen, glutes and thighs relaxed and breathe normally throughout.
2. Tighten the pelvic floor muscles and lift them gently upwards and inwards. Hold the contraction for a few seconds, then release completely and rest for at least as long as you held. Repeat for the desired number of repetitions.
3. The exercise can be varied by holding longer with a light contraction (endurance) or by performing quick, short contractions with a full relaxation in between.