Before you do your Kegel exercises, it's important to find your pelvic muscles. These are the muscles that form the floor of your pelvic floor. The most common way to find them is to try to stop the flow of your urine midstream. This tightening is the basic move of a Kegel. Let those muscles go and resume the flow of urine and you'll have a better sense of where those Kegels are. Just remember to see a doctor before you begin your Kegel exercises if you have any medical problems that may prevent you from doing Kegels safely. You should feel the muscles tightening and your pelvic floor move up. Relax and you'll feel the pelvic floor move back again. Make sure your finger is clean before you insert it into your vagina. If you're a sexually active woman, you can also ask your partner if he can feel you "hugging" his penis and letting go during sex. If you're still having trouble locating or isolating your Kegels, place a hand mirror below your perineum, which is the skin-covered area between your vagina and your anus. Practice squeezing and relaxing what you think are your Kegel muscles. If you do this correctly, you should see your perineum contracting with each squeeze. This is important. You don't want to do your Kegels with a full or a partially full bladder, or you may experience pain while you do your Kegels, as well as some leakage. Before you start your exercise routine, do a bladder check so you can perform those exercises as efficiently as possible. Your Kegel exercises should focus on these muscles only, so you should avoid flexing other muscles, such as your buttocks, thighs, or your abdomen, for best results. To help your concentration and the efficiency of your movements, make sure you breathe in and out as you perform each set of Kegels, instead of holding your breath. This will help you relax and get the most out of your pelvic floor exercises. One way to keep your muscles relaxed is to place one hand on your belly to make sure that your belly is relaxed. If your back or belly ache a bit after you complete a set of Kegel exercises, then it's an indication that you're not doing them correctly. You can do these exercises either sitting in a chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed. If you are lying down, then you should be flat on your back with your arms at your sides and your knees up and together. Keep your head down, too, to avoid straining your neck.
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One-sentence summary -- Find your pelvic muscles by stopping the flow of your urine mid-stream. If you still have trouble finding your Kegels, place your finger in your vagina and squeeze your muscles. Use a hand mirror to find your Kegels. Make sure you have an empty bladder before you begin your Kegels. Concentrate on only tightening your pelvic floor muscles. Get into a comfortable position.

This small, romantic act of kindness shows them that you're thinking of them. It also reflects commitment and honor, two important elements of chivalry. For example, simple texts like "Hey, just wanted to tell you good morning" or "Good morning! I'll be thinking of you today" can really brighten your partner's day. If there's someone behind you, help them by holding the door regardless of their gender or whether you know them. This kind of common courtesy is an important part of chivalry. For example, if you see someone coming in behind you with their arms full, you should hold the door for them. You should also hold the door for your partner, but only if they're comfortable with it. Some people like to open the door for themselves as a sign of independence. This is another chivalrous action previously reserved just for women. However, you should apply this kindness to anyone who isn't as physically fit and may need a seat, such as a pregnant, ill, or elderly person. For example, if you're sitting on the bus and you see an elderly woman standing up, you could say, "Excuse me, ma'am, would you like this seat?" and offer her your spot. If you see someone being mistreated or bullied, chivalry means stepping in and helping the victim. Stepping in can be difficult to do in the moment, but standing up for others can also be as simple as asking the victim if they need any help or calling for help from a law enforcement official or another bystander. Standing up for others shows chivalrous qualities such as bravery, honor, and loyalty to your principles. For example, if you see someone being harassed on the subway or the street, you could step in and ask the victim if they need any help. This takes the attention away from the harasser and gives the victim some control over the situation. If you don't feel comfortable intervening or the situation seems risky, you can also approach the victim afterwards and ask them if they need help. Whether you're interacting with a family member, a significant other, or a stranger, being respectful is an essential part of chivalry. You can show respect through being polite, listening carefully, and valuing others' opinions. For example, always be respectful to waitstaff at restaurants. When they bring you your food or refill your water glass, remember to say thank you instead of just ignoring the action. If your significant other is telling you about their day, you can show them respect by listening attentively and asking questions to show them that you're interested.
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One-sentence summary --
Send your significant other a good morning text. Hold the door for everyone, including your significant other. Offer your seat to someone else who needs it. Stand up for the people around you. Treat others with respect.