Kegel Krunches

Kegel exercises strengthen your pelvic floor muscles which support your urethra, uterus, bladder and rectum. These exercises were developed to help control postpartum incontinence. You can locate this area by tightening the muscles around your vagina and anus to stop the flow of urine.

Contract and Release Exercise
Contract and release the pelvic floor muscles quickly and firmly starting with ten per session, five times a day. Gradually build up to repeat this exercise ten times per day.

Elevator Exercise
Imagine your pelvic floor as an elevator. Contract the muscles upward from the first floor to the fifth floor, stopping at each floor and getting tighter as you go higher. Then, release downward, releasing tension as you go down. Gradually work up to the tenth floor. Repeat five elevator sets three times per day.