The first step is to concentrate and find the exact location of your pelvis muscle. Of course you know roughly where it is located, but you should also feelthe location and the muscle in your mind. This will make things easier for you and the whole process easier, trust me.
The pelvis muscle can be found between the pubic bone and the coccyx. That muscle is the one that primary contracts when you orgasm, if that can give you a better idea of the place where it is. An easy way to practice feeling the muscle is to simply stop mid urination. When you squeeze as if you are trying to hold your pee, you are squeezing the pelvis muscle. That is why is a good idea to start practicing when you are going to the bathroom: just stop mid pee, hold it for a second, release, then stop again and so on a few times.
Now, like any other exercise, good form is essential. You will need to squeeze the muscle, but at the same time it’s important you keep your back, legs and abdominal muscles relaxed. You don’t want to contract your whole body, that’s not the idea, so just relax and concentrate in squeezing what you actually need to squeeze, wink*.
Another good way to practice Kegel is to squeeze the rectum area as well. Just focus on tightening your anus; both methods will put emphasis on the pelvis muscle. As with the method above, keep your other muscles relaxed, there’s no need to contract anything else. Besides, it’s harder and more effective to focus and squeeze only the pelvis muscle.
When you got the methods down, you are ready to do them regularly. You don’t need anything else, so you can do them anywhere, anytime basically. It doesn’t even have to be in a specific time, you can do them while sitting in traffic or at your desk at work.
Keep in mind it can actually be somewhat tiring at first, especially if you’re not used to using them. It can sound silly, but try doing them for a while and you see what I’m talking about. The good thing, as with any other muscle, the longer and the more you use it, the stronger it will get and you won’t get tired as easily. In order to see results you should have consistency and practice a couple of times a day for at least 8 to 10 weeks before you can start seeing results. Before you know it you will be doing them almost unconsciously…