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Your pelvic floor muscles support the rectum, vagina, and urethra in the pelvis. Toning these muscles with Kegel exercises will help you push during delivery and recover from birth. It also will help control bladder leakage and lower your chance of getting hemorrhoids.

Important
Pelvic muscles are the same ones used to stop the flow of urine. It can be hard to find the right muscles to squeeze. It is best to see a doctor, nurse, or physical therapist to learn how to do Kegel exercises correctly. Kegel exercises are most effective when you have received proper instruction from a doctor. Here are some tips to be sure you are exercising the right muscles:

• 1. Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.
• 2. Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a “pulling” feeling, those are the right muscles for pelvic exercises.

Kegel Exercises
It is best to start doing your Kegel exercises lying down. This is the easiest position. When your muscles get stronger, you can do Kegel exercises sitting or standing anywhere you like.

• 1. Tighten the pelvic floor muscles for a count of 3, then relax for a count of 3.
• 2. Repeat 10 to 15 times, 3 times a day.