Activated Xtnd Then, after emptying your bladder, you will lie down. Contract the pelvic floor muscles and hold this position for 10 seconds. Then release and repeat the action 4 to 5 times. Make sure to mark a pause (10 seconds or more) between contractions.

The best method for Kegel exercises is to tighten only the pubococcygeal muscle, without the muscles of the abdominals, thighs or buttocks . It may be difficult at first, but with practice, you will quickly progress.

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