How to do Kegels exercises correctly?

Transcript

[Music] I leak my urine when I cough or sneeze I seem to can't hold my urine on the way to the bathu I can see something coming out of my vagina doctor after my delivery I always feel heavy and loose down there so all this happens because of LAX pelvic flow and the best exercises to tone up your pelvic flow are the gigles exercises so today let's learn how to do keyles correctly first empty your bladder now you can do gigles exercises anywhere at home in the park even in the car sitting standing or even lying down so first tighten the muscles around your anus and vagina pull them up towards your navl and now see if you can also close the urinary opening along with it as if you're trying to stop the flow of the urine keep breathing hold this contraction for a count of three 1 2 and three and then relax slowly start by doing only two to three kles per day slowly day by day keep increasing the counts and see if you can hold them longer maybe 5 to 10 seconds keep a gap of about 10 seconds between each keigle exercise keep going on until you're able to do 10 repetitions over the next several days practice unless you can hold your muscles t for a count of 10 and your goal should be to do three sets of 10 repeti ations of gigles every day