Kegel exercises for women.

Inhale deeply through your nose to contract your abdominal muscles and fill your lungs with air. During inhalation, the pelvic floor muscles should be relaxed. Take a slow, deep breath in through your mouth and at the same time gently contract your pelvic floor muscles. Hold the pelvic floor muscles in a contracted state for 3-6 seconds (until they begin to tire) while you exhale. This is called a cut. Inhale again and stop muscle contraction. This will allow the muscles to relax. Relax your pelvic floor muscles completely for 6-10 seconds. It is very important to completely relax the muscles between each contraction and not hold your breath. Always keep the muscles relaxed for the same amount of time as they were contracted, or a little longer.