The Kegel exercise is important to do during pregnancy to ensure an easier labor, and reduce the risk of painful tearing during delivery. Some recommend 100 Kegels a day, others say six, 5-second squeezes, about five times a day.
To start, you want to isolate the pelvic muscle, to make sure you are exercising the right muscle. The best way to isolate the muscle is stop your urine flow. You should not practice the Kegel exercise this way, as it can cause a urinary tract infection. Once you located the muscle, you can do the exercise two ways:
1. Flutter exercise – squeeze, release, squeeze and release, as quick as possible, as many times as you can.
2. Squeeze and hold the muscle for about 10 seconds, release for 5 seconds, and repeat.
Once you strengthen the muscles, and it becomes easier, you can increase the hold for 10 seconds, and shorten the release time.