kegel exercise easy method 2020

Alternate contraction and relaxation of pelvic floor muscles is called pc muscle exercise or Kegel exercise

kegel exercise easy method 2020

Kegel Exercise made easy
Date last updated: January 29, 2018

By TOP SEXOLOGIST in Mumbai Dr. Ashok Koparday

डॅाक्टर अशोक कोपर्डे

TOP FEMALE SEXOLOGIST, Mumbai Dr. Hetal Gosalia

डॉक्टर हेतल गोसालिआ

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How to do Kegel Exercise Pelvic Floor Pubococcygeus strengthening

Here Sexologist Dr. Ashok Koparday explains how to do Kegel Exercise in a manner that is simple to understand and implement.

CLICK FOR Kegel Exercises Picture picture See the picture of actual muscles that are contracted in kegel exercise
CLICK FOR Kegel exercise in HINDI Hindi केगल एक्सरसाइज कैसे करते हैं CLICK KARNA
जब संडास की जगह को टाइट पकडते हो, फिर ढीला छोडते हो, फिर टाइट फिर ढीला, बार बार करते हो तब केगल एक्सरसाइज आप करते हो। यह क्रिया केगल एक्सरसाइज है


Click To See Bigger Picture Pelvic Floor showing Perineal Muscles and the Levator ani muscles
(Photo credit: Wikipedia)

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Click here to see LARGE picture of perineum

Pelvic Floor showing Perineal Muscles and the Levator ani muscles

(Photo credit: Wikipedia)

Kegel exercise – other names

  • Kegel exercises
  • Pelvic Floor Muscle Exercise
  • Perineal Muscle Exercises
  • Pubococcygeus Muscle Exercises
  • PC Muscle Exercises

Kegel ExercisePelvic Floor MusclesKegel Exercises help delay ejaculation, useful in the treatment of vaginismus, useful to enhance sexual pleasure for both man and woman. see picture


Click To See Bigger Picture Pelvic Floor showing Perineal Muscles and the Levator ani muscles
(Photo credit: Wikipedia)

Kegel Exercise

Kegel Exercises strengthen Pubococcygeus Muscle, hence called as Pubococcygeus Muscle (P C Muscles) Exercises. Kegel Exercises are effective in toning and fitness of Pelvic Floor, hence also called as Pelvic Floor Muscle Exercises. This is also called as Perineal Muscle Exercises as it tones the perineum, the lowest part between two legs from the bone in front to the bone behind, the area around the vagina, the urethra and anal passage. It is the area that would be visible if you were to look up from beneath after spreading your legs. (Anatomically from the pubic symphysis to the coccyx.)

What is Kegel exercise?

Alternate contraction and release of contraction of anal sphincter is an effective way of practicing Kegel exercise.

Ways to do it Kegel exercise?

Imagine you have sudden urge to defecate. And there is no washroom/toilet around. You tightly contract the anal sphincter to control, to stop defecation.
Voluntarily stop urine flow midstream while urinating, then resume, then start, then stop, then start. Same muscles, called the Pubococcygeus Muscles (PC Muscles) are alternately contracted and relaxed in this maneuver.
When you insert a finger into your vagina or anus and clamp or tighten over it to squeeze the finger the pubococcygeus muscles are being used. Instead of finger doctors may suggest you insert a dilator.
In Kegel exercises, the muscles at the base of the pelvis are contracted.
Make sure you are not contracting the abdominal (belly) muscles, the thighs or the buttocks instead.

You can do Kegel exercise While you are sitting, standing, chatting, reading.


How often to do the Kegel/Pubococcygeus muscle exercise?

Contract (hold tight) these muscles for about 5 breaths, then relax for 5 breaths. Repeat this contracting and relaxing anal muscles for about 10 times twice a day.

Why To Do Pelvic Floor Muscle Exercise

Benefits Of Pubococcygeus Muscles Exercise

Pubococcygeus muscle exercises for strengthening of the pelvic floor are beneficial as part of treatment of following conditions.

  1. Urinary Incontinence
  2. Fecal incontinence
  3. Vaginal prolapse
  4. Anal/Rectal prolapse
  5. In the third stage of labor (childbirth)
  6. After episiotomy
  7. Healing of perineal tear
  8. Prostatitis or Benign Prostatic Hyperplasia
  9. Premature Ejaculation
  10. Female Sexual Dysfunction
  11. Enhance Sexual Pleasure

Why call the Pelvic Floor Muscle Exercises as Kegel exercises?

American Gynecologist Dr. Arnold Kegel (death 1976) devised the perineometer a tube inserted in vagina to know the pelvic muscle tone and teach to increase strength of pelvic muscle floor. (first published in 1948)

Further reading:
Date Retrieved: April 02, 2013

Dr. Hetal Gosalia

Dr. (Mr.) Ashok Koparday

M.B.B.S., F.C.S.E.P. (International)
Ex. Teaching Faculty



Dr. Ashok Koparday is practicing over 20 years as
Consultant in Psycho-Sexual Medicine &
Marriage counselor
Ashok Koparday
Senior Sexologist (Experience 20 years)
Consulting Hours:

Rated 4.9 out of 5 Based on 50 Google reviews

Samadhan Health Studio

A1, Namdeep, Barrister Nath Pai Road,
Near Vikrant Circle, Barrister Nath Pai Nagar,

Mumbai , Maharashtra, India400077

License: CC-BY-NC-SA-4.0 Attribution as given here:
By Ashok Koparday with a link to

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Erectile dysfunction: Mai pareshan ho gaya hun. Ling ko kaise khada karu? Bahot ilaj kiya. Help me doctor.

Date published:
Date created: 2008

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Connect with the Best Sexologists Mumbai: Dr. Ashok Koparday Dr. Hetal Gosalia


Mo. Altaf

November 5, 2016 at 4:59 pm

Hi Sir

Mera Naam Irfan barmare hai mere age 30 years hai, aur main wadala se ho sir i m married lakin mere frequency week 5 to 6 times hai ,maine he aapko call kiya tha phir aapne mujhe apne website ke baare main battaye, aur mere language hindi hai.

sir main jab bhi apne wife ke saath sex karta ho to tab mera foal bahut jaldi ho jata hai matlab jaise he main in karta ho to hardly 2 se 3 second main ho jata hai

maine is ke baare main hamare family docter se bhi baat kiya tha to unhone mujhe apna treatment bhi deya kuch injection ka course bhi deye the jo mujhe week main 2 baar lena tha aur kuch tablets bhi the lakin still wahe haal hai jiss se main apne wife ko satisfied nahi kar pata ho aur sir mujhe aisa lagta hai ke mere penis ke size bhi chote hai doctor sahab please mujhe iska kuch tretment battaye jis se main apne problem ka haal nikal sako thanks .

    Ashok Koparday, Senior Sexologist Mumbai

    November 5, 2016 at 5:04 pm

    Namaste ji,

    Kya aap nay

    shigrapatan [Hindi may] pada?

    Medicines kay liye app ko sexologist kay pass jana hoga.
    Medicines say 80% logon ko discharge der say hota hai.
    Medicine band karne kay baad sirf 10% log cure ho jate hai. Jyada tar logon ko jab tak medicine chalu hai tab tak delay hota hai.

    Stree ko santusht shigrapatan hone par bhi kiya ja sakta hai.
    Us kay liye “purushono ki [galat] soch” stree ko samadhan dene kay barey may badal ni hogi.

    Stree ka samadhan [click karna]

    kewal jyada strokes karne say NAHI hota. In fact accha time tak bhi sexual intercourse ho to bhi stree ko us say trupti/samadhan nahi milti. Unko samadhan dekne kay secrets jan lo.

    Yeh sab padne kay baad mujhe milkar treatment lena chahte ho to

    subah 11 am phone karna ya WhatsApp par message dena. Appointment leni padegi. Fees kay barey may jankari leni padegi.

    Website par jankari di hai uska MAXIMUM labh loge to doctor kay paas janey ki jarurat nahi padegi.

    Happiness doctor,
    Dr Ashok Koparday
    Ex Teaching Faculty
    KEM & JJ Hospital
    University of Mumbai

    Samadhan Health Studio, India
    Center of Excellence


March 26, 2014 at 2:41 pm

me dr s. k jain lucknow cilinic se medition le rha hu lekin mujhe phayada nhi ho rha he aap hi koi upchar bataye

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