Enhance Your Daily Routine: Kegel Exercises Explained

7. How Many Repetitions

Correctly performing a Kegel can be a difficult task the first time around. Total concentration is necessary for these strengthening and endurance exercises, especially if the pelvic floor muscles are weak or injured. It is much safer to begin a Kegel routine with few repetitions, contracting the muscles for as little as three seconds before releasing. Relaxing the muscles between sets is essential to maintaining proper blood flow to the tissue. As the pelvic floor strengthens, increase to 10 to 15 repetitions, holding the contractions for eight to 12 seconds at a time. Perform this routine three times per day, each time in a new position. It may help to work out with a partner to reinforce the routine.