Most effective way to do pelvic floor exercises
Pelvic floor exercises, also known as Kegels, are essential for both men and women to strengthen the muscles that support the bladder, uterus, and rectum. To perform pelvic floor exercises effectively, it is crucial to focus only on tightening the pelvic floor muscles and avoid flexing the muscles in the abdomen, thighs, or buttocks. It is recommended to repeat the exercises three times a day with at least three sets of 10-15 repetitions each time [1][5].
One of the most effective ways to engage the pelvic floor muscles is to imagine that you are holding urine and then lift up and in. Some exercises that target the pelvic floor muscles include side-lying leg lifts, butterfly on the back, and the squeeze and release technique [2][3][7][9].
It is essential to avoid holding your breath and breathe freely during the exercises. Additionally, it is recommended to start with shorter durations and gradually increase the time to avoid fatigue in the pelvic floor muscles [1][8].
Overall, performing pelvic floor exercises regularly and correctly can help prevent urinary incontinence, improve sexual function, and support bowel movements [1][6].
