5 best way kegel exercises !! do this every morning

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5 best way kegel exercises increase mines small !! do this every morning

Doing Kegel exercises every morning is a great way to build a routine and improve the strength of your pelvic floor muscles. Here are five effective Kegel exercises that you can incorporate into your morning routine:

1. **Basic Kegel Exercise**:
- **How to Do It**: Tighten the pelvic floor muscles as if you're trying to stop the flow of urine. Hold the contraction for 3-5 seconds, then relax for an equal amount of time. Repeat 10-15 times.
- **Tip**: Focus on the pelvic floor muscles only. Avoid tensing your abdomen, thighs, or buttocks.

2. **Kegel Holds**:
- **How to Do It**: Tighten the pelvic floor muscles and hold the contraction for a longer period, such as 10 seconds. Relax for 10 seconds. Repeat 10 times.
- **Tip**: Gradually increase the duration of the hold as your muscles become stronger.

3. **Quick Flicks**:
- **How to Do It**: Rapidly contract and release the pelvic floor muscles in quick succession for 10-15 seconds. Rest for a few seconds and repeat.
- **Tip**: This exercise helps improve muscle responsiveness and can be done several times.

4. **Elevator Kegels**:
- **How to Do It**: Imagine your pelvic floor muscles are an elevator. Slowly lift the muscles up to the highest floor (tighten) and then lower them back down (release). Hold at each “floor” for a couple of seconds.
- **Tip**: Perform this exercise slowly and with control, focusing on each stage of the lift and release.

5. **Squeeze and Release**:
- **How to Do It**: Tighten the pelvic floor muscles as much as you can for a count of 5, then release completely for a count of 5. Repeat this 10-15 times.
- **Tip**: Make sure to fully relax between contractions to ensure the muscles get a proper rest.

**Routine Tips**:
- **Consistency**: Perform these exercises every morning for best results. Aim to do them at the same time each day to build a habit.
- **Posture**: You can do Kegels while sitting, standing, or lying down. Choose a position that feels comfortable and allows you to focus on the muscles.
- **Breathing**: Maintain normal breathing throughout the exercises. Avoid holding your breath.

Incorporating these exercises into your morning routine can help strengthen your pelvic floor muscles over time. If you have any medical conditions or specific concerns, it’s always a good idea to consult with a healthcare provider.