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Sit on a bench with feet shoulder-width apart, hands on hips. Contract your pelvic muscles, as if you're trying to stop from urinating, and stand.
Hold Kegel and return to bench, then release.
Do 1-3 sets of 10-20 reps.
Make it harder: With back to bench, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench as you Kegel. Keeping left leg raised throughout, stand up immediately, releasing Kegel and pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat.
Exercise provided by Jade Alexis, FITNESS advisory board member and personal trainer from Reebok Sports Club.