Jeff,
In spite of the fact that I have a k pouch I do my Kegels religiously for pelvic floor and other 'girly' stuff'...
My routines are simple and easy to follow...
Morning & night, in bed before I get up or fall asleep I do my hip raises.
Legs slightly spread out, knees bent, butt and 'everything down there' tightened up...I raise my butt off of the bed couple of inches, hold a couple of seconds then put my butt back down. I also squeeze the thights together while up there on alternate sets.
2nd one I keep the knees bent and tighten it all up then push my hips down into the mattress, hold, squeeze, relax and start again.
3rd one I bend one knee, the other leg strait and slightly in the air (an inch or 2) and then tighten, hold release.
It all takes about 3 minutes.
In the car driving, at stop light (the red ones please), place you hands on either side of your hips on the seat, push up with the arms and tighten the butt and insides...hold, relase (keep that foot on the brake please!).
I do mine in line-ups at grocery stores, post office or bus stop....I do not reserve a special time for them but integrate them into my day and nightly routine (tooth brushing is good too...up on the toes and tighten/release/squat a bit).
Sharon
