Kegel exercises are probably still quite strange to many people. Let's learn about Kegel exercises to improve sex life and a healthy balance!
What are Kegel exercises?
The first Kegel exercises were described by Arnold Kegel Henry, an American gynecologist, in 1948. This exercise strengthens the pelvic floor muscles and supports the genital organs. The pelvis is the body part of the hip bones. Pelvic floor muscle is located at the bottom of this section, between the legs and in the lumbar region.
If you have difficulty controlling bowel movements or gastric dysfunction, then you should learn about the Kegel exercises. This exercise is beneficial for both men and women, not only for health but also for sex because orgasms are the result of rapid contractions of the pelvic floor muscles.
Why should you do Kegel exercises?
Benefits of Kegel exercises for women
One of the first benefits is the Kegel exercises shrink the vagina. Pelvic floor muscles may be weakened or widened after pregnancy, childbirth, surgery, aging, and obesity.
This muscular region plays a vital role in supporting the bladder, urethra, and intestines. Therefore, Kegel exercises are necessary to help female vaginal muscles regain firmness and health quickly, especially for pregnant women after birth.
Benefits of Kegel exercises for men
Kegel exercises may be more popular with women, but the benefits Kegel brings to men are not small. You may be wondering what the causes of weak pelvic muscles in men are.
It includes surgery for prostate cancer, weight lifting, constipation, bladder, and bowel problems. Due to weak pelvic floor muscles, men often suffer from urine leakage. In results, Kegel exercises for men can help men regain bladder control.
Instructions for Kegel exercises
To do this exercise, you first need to locate the pelvic floor muscle. Try to stop urinating while you're urinating, and the urine flow will finish as the pelvic floor muscle will close.
When practicing Kegel, you need to tighten similarly and hold for at least 10 seconds. Then you should repeat this action 4-5 times in a row.
This exercise can be quickly done anytime and anywhere. It is best, to begin with when you are lying down. In case you are familiar, you can practice Kegel exercises almost anytime, anywhere, such as dining with friends or while watching a movie.
Important notes when performing Kegel exercises
- Make sure your bladder is empty before starting Kegel exercises: When your bladder is full, or you have urine, you may feel pain while doing Kegel exercise and may even leak urine.
- Pay attention to breathing rate: Holding your breath will increase the pressure in your abdomen, making you mistakenly think that you are doing the right thing.
- You should supplement heavy vaginal lifting exercises to improve the quality of the training and the results. However, do not make the mistake of overtraining.
- Maintain a moderate frequency of exercise and gently increase the intensity will bring the most significant effect for you.
You do not need a specific place or period or even any assistive device to perform basic Kegel exercises that the pelvic floor muscles will surely be grateful to you! You can refer to the video of Kegel exercises on YouTube to help your pelvic floor muscles become stronger effectively. Do not hesitate to change and improve your life from now on!