Kegel exercises are designed to strengthen the pelvic floor muscles and can be done with the aid of a Kegelmaster or performed discreetly alone at just about any time.
The first thing when having a go at these exercises is to identify the pelvic floor muscles. To do this, practise stopping the flow of urine midstream. Once you're aware of the muscles you should be concentrating on, prepare to begin the exercises by emptying your bladder and lying on your back.
Start by tightening your pelvic floor muscles, holding the contraction for five seconds and then releasing and relaxing for five seconds. Try this contraction four or five times and then gradually work up to keeping the pelvic floor muscles contracted for ten seconds at a time and relaxing for ten seconds between each contraction.
If you can, it is best to focus on tightening your pelvic floor muscles alone, while avoid any contraction of the muscles in your abdomen, thighs or buttocks.
It is also a good idea to try and relax while carrying out the exercises and breathe freely, although it can be tempting to try and hold your breath. Carry out your Kegel exercises around three times a day, with roughly ten repetitions each time.
An important point worth bearing in mind is that - once you've identified the pelvic floor muscles- it's unadvisable to try and practise Kegel exercises by starting and stopping your urine stream. Although this may seem like a good idea, it can actually weaken the pelvic floor muscles, as well as lead to an increased risk of a urinary tract infection since you might not be emptying the bladder fully.
Know about another equally distressing vaginal problem, called vaginal thrush here.