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Kegel Exercises: The Secret to Better Sex Life
Kegel exercises are not just for women anymore. Men can also benefit from performing Kegel exercises, especially when it comes to improving sexual performance. These exercises involve contracting and relaxing the pelvic floor muscles, which play a crucial role in sexual function. In this article, we will discuss the benefits of Kegel exercises for sexual health and how to perform them correctly.
Benefits of Kegel Exercises for Sexual Health:
Improved Erectile Function: By strengthening the pelvic floor muscles, Kegel exercises can improve blood flow to the penis and help prevent erectile dysfunction.
Increased Sexual Sensation: Kegel exercises can increase sexual sensation and pleasure by improving muscle tone and increasing blood flow to the genitals.
Enhanced Orgasms: Stronger pelvic floor muscles can lead to more intense and longer-lasting orgasms for both men and women.
Improved Ejaculatory Control: Men who perform Kegel exercises can improve their ejaculatory control and last longer during intercourse.
How to Perform Kegel Exercises:
Identify the Pelvic Floor Muscles: To perform Kegel exercises, you need to locate your pelvic floor muscles. U can do by stopping the flow of urine mid-stream. You use your muscles to do this are pelvic floor muscles.
Contract and Hold: Once you have identified your pelvic floor muscles, contract them and hold the contraction for 5-10 seconds.
Release: Release the contraction and rest for 5-10 seconds.
Repeat: Repeat the contraction and release cycle for a total of 10-15 repetitions.
Can kegels improve sex?
Yes,Its true Kegel exercises can improve sexual performance and satisfaction. These exercises help to strengthen the pelvic floor muscles, which play a crucial role in sexual function for both men and women. By performing Kegel exercises regularly, you can increase blood flow to the genitals, improve muscle tone, and enhance sexual sensation and pleasure.
For men, Kegel exercises can help to prevent erectile dysfunction, improve ejaculatory control, and lead to more intense and longer-lasting orgasms. For women, Kegel exercises can improve vaginal tightness, increase sexual arousal, and enhance orgasm intensity.
It’s important to note that while Kegel exercises can be helpful in improving sexual function, they should not be seen as a cure-all for sexual issues. If you are experiencing sexual problems, it’s always a good idea to speak with a healthcare provider to determine the underlying cause and receive appropriate treatment.
Are kegels only for women? Or, are kegels for men, too?
Kegel exercises are not just for women. Men can also benefit from performing Kegel exercises, as these exercises involve strengthening the same pelvic floor muscles that are important for sexual function in both men and women.
In fact, performing Kegel exercises regularly can help men to prevent and manage issues such as urinary incontinence, premature ejaculation, and erectile dysfunction. Kegel exercises can also lead to more intense and longer-lasting orgasms for men.
To perform Kegel exercises, both men and women need to identify their pelvic floor muscles and contract and relax them in a specific way. These exercises are simple and can be performed anywhere and at any time, making them an easy addition to anyone’s daily routine.
It’s important to note that while Kegel exercises can be helpful in improving pelvic floor muscle strength and sexual function, they may not be suitable for everyone. It’s always a good idea to speak with a healthcare provider before starting any new exercise program.
7 kegal exercise for women
Kegel exercises are a type of pelvic floor exercise that can help improve the strength and function of the pelvic floor muscles. These muscles support the bladder, uterus, and rectum, and are important for bladder and bowel control, as well as sexual function. Here are seven Kegel exercises for women:
- Basic Kegels: Sit or lie down comfortably and focus on the pelvic floor muscles. Squeeze and lift the muscles as if you are trying to stop the flow of urine. Hold the contraction for 3-5 seconds and then relax for the same amount of time. Repeat this 10-15 times in a row.
- Elevator Kegels: Imagine your pelvic floor muscles are an elevator with three floors. Squeeze and lift the muscles to the first floor (30% contraction), then to the second floor (60% contraction), and finally to the third floor (100% contraction). Hold for a few seconds at each floor before slowly lowering back down to the first floor.Re try this 5-10 times in a row.
- Wide Leg Kegels: Sit or lie down with your legs bent and feet flat on the floor, knees apart. Squeeze and lift the pelvic floor muscles as if you are trying to bring your knees together. Hold for 3-5 seconds and then relax for the same amount of time. Repeat this 10-15 times in a row.
- Flutter Kegels: Squeeze and lift the pelvic floor muscles rapidly in a fluttering motion. Aim for 10-15 quick contractions in a row.
- Squat Kegels: Stand with your feet shoulder-width apart and squat down as if you are sitting in a chair. As you come back up to standing, squeeze the pelvic floor muscles. Repeat for 10-15 repetitions.
- Seated Kegels: Sit on a chair with your feet flat on the floor and your knees apart. Squeeze and lift the pelvic floor muscles as if you are trying to bring your sit bones together. Hold for 3-5 seconds and then relax for the same amount of time. Repeat this 10-15 times in a row.
- Reverse Kegels: Instead of squeezing and lifting the pelvic floor muscles, try relaxing and lengthening them. Breathe deeply and imagine the muscles releasing and stretching. Hold for a few seconds before releasing. Repeat 5-10 times in a row.
It’s important to perform Kegel exercises correctly to be effective. If you are unsure how to do Kegel exercises, it’s a good idea to speak with a healthcare provider or a pelvic floor physical therapist who can guide you.
5 kegal exercise for men
- Basic Kegel Exercise: Start by finding the muscles you use to stop urinating midstream. Tighten these muscles, hold for 5 seconds, then go relax for 5 seconds. Repeat this cycle ten times.
- Super Kegel Exercise: Contract your pelvic floor muscles as much as possible and hold for as long as you can, up to ten seconds. Release and rest for ten seconds. Repeat ten times.
- Elevator Kegel Exercise: Imagine your pelvic floor muscles are like an elevator. Squeeze and lift them up to the first floor (30% of maximum contraction), hold for a few seconds, then release down to the ground floor. Repeat, lifting to the second floor (60% of maximum contraction), and then up to the top floor (maximum contraction).
- Side-to-Side Kegel Exercise: Tighten your pelvic floor muscles and hold them while you move them from side to side, as if you were trying to move a pencil with your muscles. Do this for 10 repetitions.
- Squatting Kegel Exercise: Stand with your feet shoulder-width apart and toes pointing slightly outward. Perform a deep squat, keeping your back straight and your heels on the ground. Hold the squat position and contract your pelvic floor muscles for five seconds, then release for five seconds. Repeat this cycle ten times.
What happens if you do Kegels incorrectly?
Doing kegel exercises incorrectly may not cause any harm in most cases, but it can be ineffective or may lead to other issues. Here are some potential problems that may arise from incorrect kegel exercises:
- No results: If you’re not performing the exercise correctly, you may not see any improvement in your pelvic floor muscles, which can lead to frustration and discouragement.
- Straining: If you’re using other muscles instead of your pelvic floor muscles to perform the exercise, you may end up straining your abdomen, buttocks, or thighs.
- Urinary problems: If you have an overactive bladder or urinary incontinence, incorrectly performing kegel exercises may make the condition worse. Overexerting your pelvic floor muscles can cause urinary urgency or frequency.
- Pain: Overworking your pelvic floor muscles can cause pain or discomfort in the pelvic area.
- Sexual dysfunction: If you’re overexerting your pelvic floor muscles, it can cause sexual dysfunction, including erectile dysfunction or painful ejaculation.
It’s essential to perform kegel exercises correctly, so if you’re unsure about how to do them, consult a healthcare professional. A pelvic floor physical therapist can help you learn how to perform kegel exercises correctly and develop a customized exercise program that meets your needs.
Can physical therapists help with kegels?
Yes, physical therapists can help with kegel exercises. Pelvic floor physical therapists, in particular, specialize in treating conditions related to the pelvic floor, such as urinary incontinence, pelvic pain, and sexual dysfunction. They can evaluate your pelvic floor muscles and develop a customized treatment plan that includes kegel exercises.
During an evaluation, a pelvic floor physical therapist will assess your pelvic floor muscles’ strength and endurance and check for any muscle imbalances or tension. Based on the evaluation, they will develop an exercise program that is tailored to your needs, including kegel exercises.
A pelvic floor physical therapist can also teach you how to perform kegel exercises correctly and provide feedback on your technique. They may use biofeedback techniques to monitor your pelvic floor muscles’ activity and help you learn to contract and relax them effectively.
Overall, working with a pelvic floor physical therapist can help you optimize your kegel exercises, get the most benefit from them, and avoid potential problems from performing them incorrectly.
Performing Kegel exercises regularly can improve sexual health and function for both men and women. By strengthening the pelvic floor muscles, Kegel exercises can lead to improved erectile function, increased sexual sensation, enhanced orgasms, and improved ejaculatory control. So, start doing Kegel exercises today and enjoy the benefits of a better sex life.