How to Do Reverse Kegels
Go to the bathroom before attempting a reverse kegel.. Sit or lie down in a comfortable position.. Close your eyes or focus on an object in front of you.
Steps
1
Go to the bathroom before attempting a reverse kegel.
Go to the bathroom before attempting a reverse kegel.
2
Sit or lie down in a comfortable position.
Sit or lie down in a comfortable position.
3
Close your eyes or focus on an object in front of you.
Close your eyes or focus on an object in front of you.
4
Contract your pelvic floor muscles enough to identify them.
Contract your pelvic floor muscles enough to identify them.
5
Release the muscles to let your pelvic floor drop.
Release the muscles to let your pelvic floor drop.
6
Lift your hips up to improve the stretch if you are lying down.
Lift your hips up to improve the stretch if you are lying down.
7
Repeat the exercise 10 times and do 3 sets daily.
Repeat the exercise 10 times and do 3 sets daily.
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