A lot of women and men are not doing their fair share of kegel exercises. Kegels provide amazing benefits for your sexual health.
Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime.
Kegels for Women
There are many factors in life that can weaken a women’s kegel muscles. Pregnancy, childbirth, aging, surgery, and other factors can cause women to loosen up. Whether you have just had a baby, leak a little bit of urine when you cough or sneeze, or you sexually active, women should always be doing their kegel exercises. If you have never done kegel exercises before, you want to make sure you find the right muscles down there. An easy way to tell if you have found the right muscle is if you can stop urinating midstream. Once you identify where the pelvic muscle is and how to flex it, then you can do kegel exercises almost anywhere. A common exercise involves tightening your pelvic muscles, then holding that contraction for 5 seconds, and then releasing. You can repeat this exercise about 10-20 times, resting in between sets, and eventually you can get up to 10 seconds per contraction. You can do kegels lying down, sitting, standing, at spinning class, or even at work!
Kegels for Men
In men, urinary incontinence can be caused by a weak urinary sphincter that may result from surgery for prostate cancer, an overactive bladder, or a bladder that doesn't contract. Kegel exercises can help you improve or in some cases completely regain bladder control. Kegels are easy to do, once you know which muscles to target. Halfway through urination, try to stop or slow down the flow of urine.
Don’t tense the muscles in your buttocks, legs, or abdomen, and don’t hold your breath. When you can slow or stop the flow of urine, you’ve successfully located these muscles.
Some men find these muscles by imagining that they are trying to stop the passage of gas. Squeezing these muscles gives a pulling sensation; these are the right muscles for pelvic exercises. It's important not to contract other muscles.
Kegel BenefitsKegel exercises strengthen the muscles that support the uterus, bladder, and bowels. Kegel exercises also help strengthen vaginal muscles. Kegel exercises can also help you have more intense orgasms, and improve erections. Pregnant women who perform these exercises can have a easier birth. There are special sex toys you can use to help build up your kegel muscles. Pelvic toning devices such as a Kegel ball, a small ball, typically 20–35 mm in diameter, of different weight, designed to be held in the vagina. Results from regular kegel exercises should show within about 8 to 12 weeks.