Surely you must have heard of Kegel exercises by now. And you surely promised yourself to try them…someday. Do not postpone them any longer because Kegel exercises are well deserving of the effort. They will help you reach orgasm easier and feel it much more intense. Plus, the Kegel exercise regime is easy to do, anytime, anywhere! Kegel exercises are very good for strengthening the pelvic muscles – those who control the flow of the urinary tract. Most times, doctors recommend Kegel exercises to those who suffer from urinary incontinence, but they are also beneficial to your sexual life.
Kegel exercises are very simple and can be done by anyone, both women and men – even without realizing it. For women, Kegel exercises are recommended especially after birth, because the pelvic wall becomes weak during pregnancy.
If you do the exercises normally – without necessarily being recommended by a doctor or without being pregnant, the pelvic muscles harden and, in time, you can get to the orgasm easier. In addition, you can contract your muscles during sexual intercourse for a more enjoyable experience.
How do Kegel exercises work?
It strengthens and strengthens your pubic-coccidian muscle (PC), which extends from the back of the bone to the pubic bone. It forms a “hammock” that supports the bladder, vagina, uterus and a part of the rectum. The muscle fibers intertwine and surround the opening of the bladder (urethra), the opening of the vagina (vaginal opening) and the rectum (anus).
During orgasm, these muscles contract rhythmically. The stronger they are, the more intense the sensations are. Another bonus offered by Kegel exercises: during sexual intercourse you can also enhance your partner’s pleasure by rhythmical muscle contraction.
What are PC muscles (pubococcygeus)?
Many women confuse PC muscles by contracting the thighs, buttocks, abdomen, etc. To identify pubic-occipital muscles, try to stop the urinary flow. The muscles you contracted at that time are the ones you have to train.
Another way of finding the right muscles, is inserting a finger in the vagina and contracting the muscles around it.
Kegel basic exercises
Contract for 1 – 2 seconds, then relax for 1 – 2 seconds muscle. It is recommended to make these contractions in groups of 10 series, approximately 10 times a day.
Contract the pubic-coccidian muscle and keep it. Start by contracting as hard as you can for 5 seconds and then try to hold for as much as 20 seconds.
The muscles can get tired after such an exercise, so you can do these exercises at longer intervals during the day. Form the habit of exercising the pubic-coccydic muscle after urinating.
Imagine that your vagina is a lift. Contrast the PC muscle and gradually increase the tension as you climb up with the elevator – the second, third, fourth and finally fifth floor stages.
Now release the tension, going down with the elevator – the fourth, third, second, first, ground floor. At the end, contract again on the first floor and keep this tone all the time.
Finally, to really work your PC muscles, try Kegel exercises in different positions – sitting on a chair, standing, stretched or kneeling two or three times a day. If you do it regularly, you will feel the difference in 8 to 12 weeks.
Benefits of Kegel exercises
The technique is as simple as possible and consists of the contraction of the pelvic floor muscles. A very good moment to practice is while on the toilet. Stopping urination using Kegel contractions helps a lot. Exercises can be done anytime, anywhere, without anyone knowing. They have become famous for the positive things they bring in our intimate lives, but the author created them for something else, and the list of affections they would improve is longer.
In addition to the aforementioned incontinence, Kegel exercises also help pregnant women have an easier job while giving birth. Pregnancy, birth, aging, obesity, abdominal surgery – caesarean section – lead to weakening of the pelvic floor muscles. These contractions and relaxations reinforce them. Including the good of sexual life. Not just women who increase their vaginal sensitivity and feel more enjoyable.
For men, they can help reduce premature ejaculation episodes as well as more intense erections. Prostate can also be gained by strengthening the pubococcygeus.
If you’re not practicing these exercises yet, start now. Strengthening the pelvic floor muscles will help prevent or treat urinary stress incontinence, a problem that affects 70% of women during pregnancy or after birth. In addition, Kegel exercises can help reduce the risk of rectal incontinence.
Also, because they improve circulation in the vaginal and rectal area, Kegels prevent the appearance of hemorrhoids and may speed up healing after episiotomy or rupture of the perineum during natural birth. Finally, continuing to practice regular Kegel exercises after birth will not only help control bladder control, but will also improve vaginal tonicity, making sex more enjoyable.
How often should I do Kegel exercises?
Try to do Kegel exercises several times a day. As you feel that your muscles have become stronger, you gradually increase both the number of contractions and the duration of the contraction, up to 10 seconds. Do this in sets of 10, 3-4 sets once and try to repeat 3 times a day.
Introduce Kegel exercises into your daily routine. For example, you can make an early morning series, another when you watch TV and then again before going to bed. But it does not matter when and where you practice, as long as you do regular Kegel exercises.
Be patient and continue to practice these exercises. Sometimes it takes three to six weeks before without noticeable improvement in bladder control.
So, have you tried the Kegel exercises by now?