Guide to perform Kegels for pelvis
Mid-day online correspondent
Begin by lying on your back to familiarise yourself with contracting the pelvic floor muscles. Once comfortable, practice the exercises while standing
Contract your pelvic floor muscles for 3 to 5 seconds, then relax for an equal duration. Repeat this contract/relax cycle 10 times
Gradually increase the duration of both contractions and relaxations. Progress to 10-second cycles, focusing on controlled and deliberate movements
Strive to incorporate at least 30 to 40 Kegel exercises into your daily routine. Distribute them throughout the day rather than performing them all at once
Enhance your routine by incorporating short, 2 to 3-second contractions and releases, often referred to as `quick flicks`
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