First, read the English article below.

Kegel exercises are a way to strengthen your pelvic floor muscles that may be weak from pregnancy, childbirth, surgery, aging, or being overweight. Anyone can do these discreet exercises at any time of day and they may help with urinary and fecal incontinence.  The pelvic floor muscles support the uterus, bladder, small intestine, and rectum.  Kegels work by forcing you to relax and contract your pelvic floor muscles.  Kegels may work for anyone to help prevent urinary incontinence, especially during pregnancy.  If you have severe urinary leakage when you sneeze, cough, or laugh due to weakened pelvic floor muscles, Kegel exercises may be less effective. You might be unsure where your pelvic floor muscles, but identifying them is very easy. This can help ensure that you’re doing Kegel exercises properly and strengthen your pelvic muscles more effectively.  The easiest way to find your pelvic muscles is by stopping urination midstream. If you successfully stop the flow of urine, you’ve identified your pelvic floor muscles.  It may take you a couple of days to identify your pelvic muscles, but just keep trying and don’t get discouraged. After you’ve identified your pelvic muscles, you’re ready to do Kegel exercises. You’ll need to empty your bladder to most effectively train your pelvic floor. Don’t use Kegels to start or stop your urine stream. This can weaken your pelvic floor muscles, cause further incontinence, and may increase your risk of a urinary tract infection. While you’re first getting the hang of doing Kegels, or if you’re having a hard time identifying your pelvic muscles, lie on your back. This can help you more effectively contract your pelvic floor muscles. Make sure to lie on your back only after you’ve completely emptied your bladder. Either on your back or, if you’re a more advanced practitioner of Kegels, someplace else you choose, contract your pelvic muscles. Hold them for a count of five and then relax for a count of five.  Try four or five sets of Kegel exercises.  Eventually work up to... 

Now, please write a short abstract for it in Indonesian. Abstract:
Ketahui manfaat latihan kegel. Temukan otot dasar panggul. Kosongkan kandung kemih. Berbaringlah telentang. Kontraksikan otot dasar panggul. Berfokuslah untuk mengontraksikan otot dasar panggul saja. Lakukan latihan kegel Amati penguatan dasar panggul.