Part 1: Performing Core Exercises Correctly
1. Stop urinating midway.
When urinating, try to stop and then continue. The muscles that control urination are the pelvic floor muscles, which are your training targets.
This is just to find the pelvic floor muscles. Don't stop and start urinating frequently, which may cause urinary tract infections.
2. Contract the muscles in the anus.
Usually you contract the anal muscles when you need to suppress anal gas or suppress the urge to defecate. These muscles are also part of the pelvic floor muscles. To practice correctly, you need to constantly contract and release the anal muscles.
If you feel an upward pull on your anus, it means you are doing it correctly.
3. Find the right exercise area with the help of a mirror.
Stand in front of a mirror and try to lift your penis vertically, but keep your hip, abdominal and thigh muscles still. Looking in the mirror allows you to focus on the muscles in your pelvic area and avoid using muscles in other areas. You need to practice repeatedly in front of a mirror.
If you notice that you are tightening your hip, thigh or abdominal muscles, stop and start again.
Part 2: Do Kegel exercises
1. Do Kegel exercises while lying down.
Lie down on a mat or bed. Contract your pelvic floor muscles and hold for 5 seconds. Be careful not to tighten your hip, abdominal or thigh muscles. Then relax for 5 seconds and repeat.
Doing Kegel exercises while lying down is easier than other methods. If you are a beginner, it is recommended to start with this exercise.
2. Do Kegel exercises while sitting or standing.
If you are already proficient in doing Kegel exercises while lying down, you can try other methods. Sit or stand up straight in front of a mirror, and try to contract your pelvic floor muscles and hold for 5 seconds. Then relax your pelvic floor muscles, rest for 5 seconds, and repeat.
3. Incorporate Kegel exercises into your daily life.
You can practice contracting and relaxing your pelvic floor muscles every time you shave, brush your teeth, or sit at your desk. You can also practice while watching TV.
Part 3: Build endurance
1. Start with 5 repetitions per set.
Don't rush when you first start doing Kegel exercises. Just repeat each set 5 times. For example, you can do two sets of exercises a day, repeating each set 5 times, one in the morning and one in the evening. You must stick to it every day.
Don't forget to breathe while doing Kegel exercises. If you can't synchronize the exercise with your breathing, count from one to five while contracting your pelvic floor muscles and keeping them tight.
2. Repeat each set of movements 5 more times.
After a week, try to increase the number of repetitions of each set of movements. In the second week of practice, you can do 3 sets of movements every day, 10 repetitions per set. You can do it in the morning, during lunch break, and before going to bed. Do it 5 to 7 times a week.
For example, spend 5 seconds to contract and hold the pelvic floor muscles, and then spend 5 seconds to relax the muscles. Repeat the above movements 10 times, 3 times a day.
3. Your ultimate goal is to repeat 20 times.
Eventually, you will be able to complete 3 to 4 sets of movements per day, with 20 repetitions per set, which means 60 to 80 separate movements per day. Gradually add one set of exercises per week, and 5 repetitions per set, until you reach your ultimate goal.
Try to divide the amount of exercise into three parts, one lying down, one sitting, and one standing.
Everyone's progress is different. Generally speaking, it takes at least 6 weeks of Kegel exercises to fully exercise the pelvic floor muscles.
