Strengthen your pelvic floor with guided exercises
Kegel exercises strengthen your pelvic floor muscles - the muscles that support your uterus, bladder, small intestine, and rectum. Strong pelvic floor muscles are important for bladder control, sexual function, and pregnancy support.
Follow along with the timer - squeeze when prompted, then relax
Imagine you're trying to stop urinating mid-stream, or trying to prevent passing gas. The muscles you squeeze are your pelvic floor muscles.
You can do Kegels in any position - sitting, standing, or lying down. When starting, lying down may be easiest.
Tighten your pelvic floor muscles. Hold the squeeze for the timer duration. Keep breathing normally - don't hold your breath!
Release the muscles and rest for the same amount of time. This relaxation phase is just as important as the squeeze.
Don't squeeze your buttocks, thighs, or abs. Don't hold your breath. If you feel tired, stop and rest.