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Focus your attention on engaging your muscles as you squeeze. During your rest break, focus on your breath. This is 1 rep. Do 3 sets of 10 squeezes.  You can do the exercises sitting, standing, or lying down. It’s best to do them while lying down when you first get started. Do your exercises daily. You can spread them throughout the day or do them all at once. It’s a good idea to get in the habit of doing them at the same time each day. If you’re having trouble identifying your pelvic muscles, try stopping your stream of urine while using the restroom. When you’ve successfully stopped it, you’ll know that you’re squeezing the right muscles. Squeeze these same muscles during your Kegels. Add 1 second to your squeezes each week until you reach a maximum of 10 seconds. This slowly gets your muscles used to the strengthening exercise, while also challenging them. Don’t push yourself to increase your hold times too quickly. Give your muscles the time they need to gain strength. Choose a provider that has experience in helping women strengthen their pelvic floor. These individuals will be able to evaluate your muscle health and strength. They’ll also be able to show you how to correctly do the exercises. Start by asking your doctor for a referral, as they are your best resource. If they cannot help you find a good trainer or physical therapist, check with local gyms.
Squeeze your pelvic muscles for 3 seconds, then relax for 3 seconds. Increase your Kegel squeezes by 1 sec until you are holding for 10 secs. See an experienced personal trainer or physical therapist.