The goal with Kegel exercises is to strengthen the pelvic muscles and achieve an improvement in the urethral sphincter function and / or rectally, the success of this practice depends on the application technique and adjusted regularly compliance of these exercises.

Today Kegel exercises used to tone and stimulate the muscles of the vagina and thereby gain greater sexual pleasure, even used in childbirth and to ease hemorrhoids. Many people have difficulties to identify and isolate the pelvic muscles and this should devote adequate time to learn how to contract them correctly.

These exercises kegel can be done in two ways:

Slow Type:

Perform and maintain muscle contraction 5 seconds and then relax slowly, make 10 times continuously. When you start keeping the contracted muscle is an effort, but slowly you can easily control and maintain the contraction achieve the desired time effortlessly.

Type fast:

Tries to contract and relax muscles steadily and as quickly as possible, you should start with a series four times a day and increase up to 50.

The pause of the exercises is recommended contracting muscles slowly rising inward as hard as you can tolerate the stress at least 5 seconds and then relax for 10 seconds.

Repeat 10 times each day, afternoon and evening. Then increase progressively to 15 contractions, with some slow and others fast.

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