Kegel exercises strengthen the muscles of the pelvic floor by contracting and relaxing the perineal muscles. Regular practice of Kegel exercises can help prepare for childbirth, prevent urinary incontinence from coughing or laughing, and maintain good pelvic floor health throughout life. The exercises involve locating and contracting the perineal muscles for 5-10 seconds, relaxing for 10 seconds, and repeating 12-20 times in a session done 3-4 times per day.

1.
Kegel Exercises
As recommended by the Society of Obstetricians and Gynaecologists of Canada,
Kegel exercises strengthen core and perineal muscles.
Kegel exercises strengthen the muscles around the perineum (the area
between the vagina and the rectum). They prepare you for childbirth, and
they can also prevent urinary stress incontinence, those “accidents” that
happen when you cough, laugh or exert yourself. By doing them regularly,
you will develop a good habit that you will find useful your whole life.
These exercises will help you get back in shape after
childbirth, and prevent incontinence problems as
you age.
1. Sit or stand in a comfortable, relaxed position.
2. Locate the perineal muscles. They are the same muscles
you use when you are trying to hold your urine or stool.
Contract them.
3. Hold the contraction for 5–10 seconds.
4. Don’t hold your breath; keep breathing normally.
5. Keep the muscles of your stomach and buttocks relaxed.
6. Now, release the contraction for about 10 seconds.
7. Repeat the contraction‐hold‐release sequence 12–20
times.
Repeat this exercise three or four times a day.
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