Hold for 2 or 3 seconds and then completely relax. Imagine that you are riding in an elevator. As you ascend to each floor, try to draw up the sphincter muscles a little more without losing any of the tension that you have been progressively accumulating. Make it a smooth ride up and a smooth ride down, releasing completely at the end. Always end your pelvic floor exercises with a contraction to return the pelvic floor to its supportive resting state.
Quality is more important than quantity.
Do at least 50 a day during pregnancy and postpartum, and 50 a day for the rest of your life. The best part is, no one has to know you're doing them. Kegels can be done during virtually any activity. April is certified by the American Council on Exercise, and holds a specialty certification in post-rehab conditioning. Her Body Balance approach integrates, yoga, pilates and African dance.