Kegel Exercise can improve your bladder control.
Pubococcygeus or "PC" muscles which form the floor of the pelvis are just like other muscles. Pelvis Exercise can make them stronger. For just 5 minutes, three times a day can improve your bladder control .

Who Need to do Kegel?

1.  Woman who gave birth.
          After woman gave birth, size of vagina will change and the vagina wall lost it elastic. Both party will experience less pleasure because of loose vagina.

2.  Woman who experience stress incontinence.
          Your pc muscles are used to support your bladder. If you have a weak pelvic muscle, stress incontinence occur. Whenever pressure increased in your abdomen (laughing, sneezing or coughing), urine leak from your bladder. Stress incontinence is very common. 50% of all women have occasional incontinence and 20% of woman age over 75 experience everyday stress incontinence.

3.  Woman who is going to give birth.
          Kegel exercise can tone vagina muscle so delivery will be easier. Also, you muscle will regain faster after child birth

4.  Woman who has advancing age, obesity, chronic bronchitis, asthma and childbearing.           These woman are more likly to suffer from daily incontience.

5.  Woman who suffer vaginismus and dyspareunia.
          pelvic exercise can tone your muscle up so it is less likly to suffer from vaginal muscle spasm


Benefit of Kegel Exercise

1.  Strengthen and tone muscle of vaginal canal. Vaginal exercise can also increase the blood flow to the genital area.

2.  Prevent urinary Incontinence, prolepses, and many other problems of the pelvic floor that are often associated with aging. Prevent leaking urine when you sneeze or cough.

3.  A strong vagina will be tighter, which your partner will notice and enjoy

4.  Conditioned muscles will make child delivery easier.

5.  It is easy to perform. Unlike other exercise, you won't sweat or feel tried. It take few minutes a day and you can do it in everywhere without other's notice

A video about Kegel Exercise

This video is about how to perform kegel and why kegel exercise can help you. Enjoy! click on any where on the video and it will play by itself

Locate the PC Muscle

1.  Sit down on a toilet. Start peeing and stop the flow of urine midstream for few seconds. Then release the flow. Repeat few times until you find the right muscle. The muscle you used to stop the urine is the pelvic floor muscle.

2.  Lie down and put your finger inside your vagina. Tighten muscle around our finger as if holding back urine. If you feel your finger being squeezed, then you have located the right muscle.


Tips for Kegel

1)  Don't squeeze other muscle. Your anal and abdomen muscle should be relax. If you feel other muscle pulling, you will need to start from step one to locate your PC muscle.

2)  Breath slowly and deeply. Breathe in when you squeeze and breathe out as you relax. If you experience headache, you are tensing your chest and holding your breath.

3)  Put your hand on your abdomen. If you feel any movement, you are using your abdominal muscle as well. You should isolated your vaginal exercise from any other muscle. Use your hand to test if you are using other muscle.

4)  You can do Kegel anywhere. No one can tell when your are squeezing your PC muscle. You can do Kegel when you work, drive or watching TV.