Dr. Anne Truong walks through a basic Kegel routine: contract your pelvic floor for up to three seconds, relax, repeat 10 times. Do three sets twice daily. Start lying down, progress to sitting and standing as you get stronger.
You do it lightly, just a contraction, and try to hold it for 3 seconds and then slowly let it go. But most of you will not be able to hold it for 3 seconds because you're weak. You'll be able to hold it for 1 second and then you relax. Okay. So you want to contract those muscles, hold it for 3 seconds, and then relax, and then contract again, hold it for 3 seconds, relax. So you want to do 10 repetitions, 3 sets. Okay, twice a day. You want to start out first with lying in the bed or lying on the sofa with your knees up, with your knees bent. Try to do that first, and then you can work up to sitting, right? If you do that well, you can work up to sitting, and you can work up to standing.
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