Guide to perform Kegels for pelvis

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`