If it’s more comfortable, sit on a large exercise ball instead of the rolled towel.
If it helps, sit in front of a mirror so you can check your posture.
Don’t actually practice doing this while you’re on the toilet because you could weaken your pelvic floor muscles.
For example, if you see your abdomen bulging, you’re squeezing those muscles instead. Remember that your pelvic floor muscles are the ones you use to hold back a bowel movement or prevent yourself from passing gas. You may have a hard time identifying and contracting the muscles if they’re weak and you’re just starting out. With practice, your muscles will strengthen.
If you can’t feel the muscles tighten, insert 2 fingers and contract the muscles again.
Try to relax before you begin your exercises. This helps you focus on breathing and contracting the right muscles.
Relaxing your pelvic floor muscles fully will allow you to contract them more with each Kegel you do.
Eventually, you’ll build a rhythm of breathing with contractions.
For a slightly different exercise, lie on your back with your knees bent. Position your feet so they’re flat and hip-width apart. When you breathe in, lift up your hips. Then, lower them when you breathe out.
Try to do about 10 contractions followed by resting breaks.
If you struggle to keep with an exercise routine, try downloading an app that reminds you to do your daily Kegels.
If it helps, imagine that you’re lowering yourself into a chair.
Take a restful breath once you come back up to standing.
Try to do 10 squats about 3 times throughout the day.
