Also improve sexual functioning and decrease urinary incontinence. They involve tensing and relaxing the pubococcygeal muscles around the area of the urethra, vagina and anus. The same muscle you use to control urination is the muscle that you will contract then relax during the Kegel exercises. Inserting a tampon and squeeze around it. These muscles are the ones used in the exercise.
Procedure Hold pubococcygeal muscle for at least five to ten seconds and then release it slowly.
After mastering the slow Kegel exercise, you should also do a series of rapid ones. They should be repeated ten to fifteen times, and the whole session should be repeated three to five times per day. Kegel exercises can be done at any time of the day since they are invisible to the observer. Women can integrate Kegel exercise into any part of their daily routine-like when you are on the elevator, or driving or talking on the phone, or while taking a shower. Repetition is very important and many women have found that these exercises have had a positive impact on their sex fife.