1.

Kegels

Pelvic exercises can help improve the function of pelvic muscles.

 Kegel exercises focus on tightening and holding the muscles that control urine
flow. This exercise is suitable for men and women.

A Kegel exercise consists of the following steps:

 Sit in a comfortable position, close the eyes, and visualize the muscles
that can stop urine flow.

 Tighten these muscles as much as possible.

 Hold this position for 3–5 seconds. It should feel as though the muscles
are lifting up as a result of the squeezing.

 Release the muscles and rest for several seconds.

 Repeat up to 10 times.
People can vary this exercise by performing it while standing, lying down, or
crouching on all fours.

To-do

Kegels to do  50 seconds  10 times (3-5 seconds in position)

 2. Squeeze and release
This exercise is a rapid "squeeze and release" movement that builds the ability
of the pelvic floor muscles to respond quickly.

To perform this exercise, a person should:

 Sit in a comfortable position.

 Picture the pelvic floor muscles.

 Squeeze the muscles as quickly as possible and release without

attempting to sustain a contraction.

 Rest for 3–5 seconds.

 Repeat the movement 10–20 times.

 Repeat the exercise twice later in the day.

To do

2 mins  breathe in/breathe out – morning and evening

3. Bridge

A person should stop any exercises that cause pain or discomfort.

 While bridges primarily strengthen the buttocks, they also help work the pelvic
floor.

People can do a bridge using these steps:

 Lie down on the back, bend the knees, and place the feet flat on the
floor about hip-width apart. Let the arms fall to the sides with the palms facing
downward.

 Contract the buttocks and pelvic floor to lift the buttocks several inches
off the ground.

 Hold this position for 3–8 seconds.

 Relax the buttocks and pelvic floor muscles to lower the buttocks to the
ground.

 Repeat up to 10 times.

 Rest, then perform up to 2 additional sets.

As the strength of the pelvic floor increases, many people will find that they
can do more repetitions.

To do

1 min 20 secs
4. Squats