Overview
Kegel exercises were originally developed as a way to make childbirth easier and to prevent incontinence. Over the past seven decades, women and men have discovered more reasons to use them. Kegel exercises not only help urinary dysfunction and childbirth issues, they can improve your sex life and boost your overall sexual health. They are easy to do and don’t take any time out of your day. If you do them regularly, you will quickly see the benefits.
Explanation
Kegel exercises work the muscles of the pelvic floor that control urine flow and contract during orgasm and childbirth. Specifically, they strengthen the pubococcygeus, or PC muscle, which is a hammock-like muscle that holds up the pelvic organs. These muscles are found in both men and women, so everyone can benefit from doing Kegel exercises.
Finding the Muscle
To properly perform Kegel exercises, you must first identify the correct muscle. One way to find this muscle is to stop the flow of urine during urination. The muscle you use to do this is the PC muscle. If you are a woman and are still unsure if you’ve found the right muscle, you can insert your finger into your vagina and try to squeeze it. This is the muscle you will be working. As a man, you can put your finger gently into your anus and squeeze. This is the muscle you’re looking for.
Kegels for Women
First, make sure you have found the right muscle. To do the exercise, start by slowly squeezing the muscle for three seconds, hold it tightly for three seconds, then slowly release for three seconds. Do this for several minutes at least twice a day. Slowly work up to cycles of 10 seconds of squeezing, holding and releasing. Breath deeply as you do these exercises. Keep the muscles in you thighs, buttocks and abs relaxed, isolating the PC muscle. You can do these exercises anywhere at any time. No one will be able to notice.
Kegels for Men
Kegel exercises for men are the same as for women. Again, make sure to identify the correct muscle. Begin with cycles of three seconds and slowly work up to 10 seconds. After a while, you will be able to see or feel you testicles lift up as you do these exercises. This means you’re getting stronger. The benefits of Kegel exercises for men are similar to those for women, including improved sexual pleasure and control over urinary incontinence. They are also used to treat prostate pain and swelling.
Benefits
Kegel exercises help control urinary incontinence and improve sexual pleasure in both men and women. They are extremely useful for women during pregnancy because the added weight of the child puts a strain on the pelvic muscle. Women can do Kegels as a way to make childbirth easier and to speed up the healing process afterward. You should expect to see the benefits of a regular Kegel workout in about a month.
About this Author
Sancho Panza is new to freelance writing. Though Panza has formed countless words into countless sentences as a student, her work for Demand Studios will be her first experience with actual publication. She plans to make use of this opportunity as quickly as possible.
