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What is kegal exercises ?
its a type of exercise that is proven medically to hep strengthing pelvic Ligaments and muscles 
How to do kegal exercises :
1. empty your first bladder before starting the exercise 
2. pressure internally on your down pelvic area ( like-peeing situation ) for 10 seconds 
3. relax for another 10 seconds 
4. redo that 10 times at 1 set 
5. do 3 sets daily 
- during the internal pressure phase , breath normally , try to find your pelvic flood muscles and ligaments which you can stress than to strength them 
What is the benifits of kegal exercises ? kegel exercise
kegal exercises can be helpful in many condition such as :
1. urinary incontinence
2. rectal muscle weakness
3. vaginal loosining