How to Strengthen the PC Muscles Through Kegel Exercises
- 1). Empty your bladder.
- 2). Isolate your pelvic floor muscles so that you do Kegels correctly. Insert one finger in your vagina if you're a woman. Insert one finger in your rectum if you're a man. Contract your muscles until you're squeezing the finger. Practice this until you're sure you know which muscles to tighten.
- 3). Sit or lie in a comfortable position. Tighten your PC and pelvic floor muscles for 10 seconds. If you feel uncomfortable or are unable to hold your muscles for that long, try for four seconds instead.
- 4). Relax for four to 10 seconds, depending on how long you contracted your muscles. Repeat this cycle 10 times.
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