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Doing Your Kegels the Right Way
"Envision you have a straw in your vagina, and you're trying to pull fluid up through the straw," suggests Dr. Levin. It may help to insert a finger into your vagina and tighten the muscles like you're trying to hold your urine in, says the NIH. If you're doing your kegel exercises correctly, you should feel your muscles tighten as you do this. As with all muscle training exercises, practice makes perfect. "Often you can squeeze the muscles for a quick second but then the muscles fatigue really fast," explains Dr. Levin. "With practice, focus, and training you can actually learn to do kegels that you can sustain for a few seconds before releasing. Being able to do both the quick squeezes and the longer, stronger Kegel exercises is the best-case." As for how often you should practice, Dr. Levin says, "I suggest you do them a couple of times a day."
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