To perform Kegel exercises effectively, you’ll need to first identify the right muscles. The easiest way to do this is to stop urination midstream. The muscles that help you do that are the ones used in Kegels.
Contract these muscles and hold for a goal of 10 seconds. Release for 10.
If you’re just starting, make your hold goal 5 seconds and slowly make your way toward 10.
Знайти програму
