Kegels are exercises you can do to strengthen your pelvic muscles - that is, the muscles that support your urethra, bladder, uterus, and rectum. These exercises are named after Arnold Kegel, a gynecologist who recommended them back in the 1940s to help women with urinary incontinence, or diminished bladder control, which can happen after childbirth. If you‘re not already doing Kegel exercises, start them now and make them a lifelong habit.

Strengthening your pelvic floor muscles helps prevent urinary stress incontinence, a problem that affects up to 70 percent of women at some point during or after pregnancy. There‘s even some evidence suggesting that strong pelvic floor muscles may help shorten the pushing stage of labor.

Kegels also improve circulation to your rectal and vaginal area, helping to keep hemorrhoids at bay and speeding healing after an episiotomy or tear during childbirth. Finally, continuing to do Kegel exercise regularly after giving birth not only helps you maintain bladder control, but also improves muscle tone in your vagina, making postpartum sex more enjoyable. The kegelmaster often advices womens for doing kegel exercise. This kegel master‘s are considered as kegel exerciser.

Start doing Kegels a few at a time throughout the day. As your muscles start to feel stronger, gradually increase both the number of Kegels you do each day and the length of time you hold each contraction. Do them in sets of ten and try to work up to three or four sets about three times a day.

Make Kegels part of your daily routine: For example, you could do a series when you wake up in the morning, or before you go to bed. But it really doesn‘t matter when or where you do them — as long as you do them regularly.