Movement: The kegel is simply the contraction and relaxation of the muscles of the pelvic floor. The kegel may be performed standing, sitting or lying down. Use the position in which you can best identify and control your pelvic floor muscles. To apply resistance to the kegel as a woman, squeezing a traditional dildo will work just fine. To apply resistance as a man, a small towel or wash cloth draped over an erect penis should do the trick (note that, barring a more elaborate setup, you will need to be seated or standing).
Emphasis: Try not to contract other larger skeletal muscles like the glutes, adductors (inner thighs) or core. Breathe normally throughout the exercise. If you’ve never performed the kegel, you can identify the muscles and their function by going to the bathroom and stopping the flow of urine. The pelvic floor muscles responsible for this contraction are the muscles you will be training with kegels. Note that these muscles should not be trained by continually or repeatedly stopping the flow of urine, as this can increase the risk of a urinary tract infection. If you have trouble identifying the muscles with this method, you may also take a manual approach. To do this as a woman, insert a finger and attempt to exert pressure with the pelvic muscles (without using the adductor muscles of the medial thigh); as a man, grip the shaft (easier if erect) circumferentially and attempt to flex the muscles of the pelvic floor until you feel an increased upward pressure in your hand. Note that if you have trouble initially, practice will help you to train this connection.
Benefits: Kegels can improve the sexual response as well as the health and functioning of the urinary tract and surrounding systems. In men this includes, but is not limited to, improved erection quality and a reduction in the incidence of premature ejaculation. In women this similarly includes, but is not limited to, improved orgasms.