Kegel Exercises are used to strengthen the muscles in the pelvic region. This helps incontinent people(people who urinate on themselves)gain a little more control of their bladder. The best way to perform Kegel exercises is to stop your flow of urine several times when urinating. This increases your muscle tone.

Kegel exercises are named after the gynecologist, Arnold H. Kegel who publicly promoted the exercises, although yogis in India have been practicing contraction of the pubococcygeus muscles for hundreds of years. In astanga yoga, mulabandha referes to the pelvic floor, a triangle between the tailbone and the front sides of the pubic bone. A subtle lift of the muscles that support the cervix results in many benefits, which include toning and strengthening the muscles used during sex. But did you know that contracting the pubococcygeus muscles also aids in creating a stable pelvis that helps when moving the spine? The pubococcygeus muscles are the same muscles that we contract in order to stop the flow of urination. Another way to identify if you are working them, or not, is to contract DURING sex and ask your partner if her notices any tightening around the penis. There are many variations on the Kegel exercise. In general, try squeezing the muscles as tight as you can and hold for 5 seconds. Do this until the muscles are tired. This is your frontier. You can set goals for the number of time you contract the pubococcygeus muscles every day. Try sets of 10. Or try to reach a total of 200 contractions. Whenever you are aware, contract the pubococcygeus muscles. Like any other muscles, the more toned and strengthen, the more efficient and strong the performance!

A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise.To try and isolate these muscles trying stopping and starting the flow of urine.Once you have located the muscles simply tighten and relax the mucsle over and over, about 200 times a day. These are basic kegels. There are many variations on kegels: elevator kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations. Kegeling provides many benefits: Conditioned muscles will make birth easier, and your perineum will more likely be intact (fewer tears and episiotomies). Sexual enjoyment is enhanced for both partners. It can prevent prolapses of pelvic organs. It can help prevent leaking urine when you sneeze or cough.