First off; what is a kegel?
This exercise was developed in the late 1940s by Dr. Arnold H. Kegel, an American gynecologist, as a nonsurgical way to prevent women from leaking urine. They also work for men plagued by incontinence. (Harvard Health Publishing, 2019) Although Kegel exercises themselves are simple, finding the right muscles to exercises isn't. One-third or more of women and men who do Kegels are actually working their abdominal, buttock, or inner thigh muscles. They don't reap the benefits of the exercises. (Harvard Health Publishing, 2019)
To get started: Find the right muscles.
To identify your pelvic floor muscles, stop urination in midstream. Once you've identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Perfect your technique.
To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. Try it for three seconds at a time, then relax for a count of three.
Maintain your focus.
For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat three times a day.
Aim for at least three sets of 10 to 15 repetitions a day. Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.