I need to know how I can be sure I am doing Kegel exercises properly. I have had 3 kids. The youngest is 8 years old now. I am 34 years old and I know my pelvic muscles are not as strong as they used to be. I have seen some different items that can be used to help to strengthen these muscles, but I do not want to waste money and time if I can do it myself.

The exercises first described by Dr. Kegel, after whom they were named, are quite simple. First you have to identify the proper muscle. To do that, the next time you are urinating, stop the flow. The muscle you use is the one you want to exercise. When doing the exercises, simply tighten this muscle for a second or two and then release it. Do that eight to ten times in a row. That's called a set. As you progress, and the muscle gets stronger, you can do several sets in a row, as well as hold it in the tightened state for longer periods of time. If, for example, when you started you could only hold it tight for one or two seconds, eventually you can build it up to ten seconds. You can do sets of these Kegel exercises throughout the day. And by the way men who practice the same exercise will also find that it can help their sex life.