Do you know what Kegel exercises are? Is Kegel exercising a regular part of your routine? Do you know the benefits of Kegel exercise?
Kegel exercises are one of the most popular pelvic area exercises recommended by many physicians and trainers.
Developed by Dr. Kegel, the main purpose of Kegel exercises is to improve muscle tone in the pelvic floor muscles by strengthening them.
According to NCBI, Kegel’s research showed that these exercises can help reduce the risk of incontinence caused by Cystectomy, rectocele, and stress urinary problems.
If you haven’t started performing these pelvic exercises, you won’t be able to truly improve and prevent symptoms such as:
- Uterine incontinence
- Lack of bladder control
- Organ prolapse
- Infrequent orgasms
In addition to strengthening the pelvic floor, pelvic exercises can improve your overall health.
When incorporated as part of your daily routine, pelvic exercises can help tone the vaginal muscles and improve your sex life.
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Pelvic exercises work precisely by improving the circulation to the pelvic region including the vagina, the uterus, and the rectum.
You can achieve rapid muscle recovery and repair postpartum if you perform pelvic exercises on a regular basis.
Kegel exercises are often misunderstood and many women think they are useless. Before tackling the most common myths, let’s first look at the reasons behind pelvic floor disorders.
Nowadays, most of us are lazy and don’t like to exercise. The pelvic floor muscles, especially in women, tend to weaken due to various reasons such as menopause and delivery, pregnancy, and obesity.
Sitting all day and doing nothing is less likely to improve your muscles. Don’t get us wrong, the pelvic exercises aren’t bad.
However, it might take some time to see the results, so don’t turn your back on the pelvic exercises too soon. They can be done anywhere, but try to stay on track with your routine.
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The Benefits of Kegel Exercise
Here are some key benefits you might notice by performing these kinds of exercises:
Preparing For Child Birth
Okay, so it’s a bit limited to women. In fact, it’s more limited to women who are pregnant, but it’s still a good thing.
The pelvic floor exercises help prepare women for later pregnancy and the birth of their baby. They can help reduce pain during this time and generally strengthen the area, which reduces the risk of injury.
These are some of the reasons why women are often prescribed pelvic floor exercises during pregnancy.
Medical Treatment For Women
Again, limited to women. Don’t worry, we’ll move on to men soon.
Kegel exercises are known to reduce the risk of vaginal prolapse and help prevent uterine prolapse
Studies have shown that Kegel exercises are effective in treating urinary incontinence.
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Medical Treatment For Men
Finally, it’s men’s turn. Although they’re still in the medical industry, Kegel exercises have been found to be effective in relieving prostate pain as well as prostate swelling.
If you’ve ever experienced prostate pain or swelling, you know how much you’d like some relief. As mentioned earlier, Kegel exercises also have been shown to be effective in treating urinary incontinence.
Intimate Benefits For Women
Strengthening pelvic floor muscles gives you much more control over the area. It’s like working out in the gym.
Practice makes perfect. And this control extends into the bedroom where you can tighten vaginal walls on demand. I don’t think I need to tell you how amazing this is. You’ll be putting smiles on your partner’s face.
Intimate Benefits For Men
First of all, Kegel exercises will give you a firmer, longer-lasting erection because the pelvic floor muscles are more in control.
Pelvic floor muscles also play a big role in ejaculation and control. Basically, Kegel exercises are a cure for premature ejaculation!
On the other hand, more advanced exercises can help you achieve climax without actually ejaculating. This opens up the possibility of a male multiple orgasm. Why aren’t these more popular?
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The benefits of Kegel exercises are undeniable. There are so many reasons to try them, both medically and Intimate.
You can start small and gradually work your way up to using weighted Kegel exercise devices to get full control of your pelvic floor. It’s worth it!
How To Do Kegel Exercises
Before you start, it’s important to know where your Kegels are located. The simplest way to locate your Kegels is to stop peeing in the middle of the stream.
The Kegels are performed by contracting the pelvic floor muscles. When you relax the pelvic floor muscles, the flow resumes.
The fundamental principle of Kegel is to contract and relax the muscle repeatedly. There are many variations of Kegel exercises, including varying the rate at which the muscles contract and relax. Here are some common Kegel exercises.
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Exercise 1:
Step 1. Tighten as quickly as you can release the pubococcygeus for 10 seconds, then take a 10-second break. Repeat 3 times, then take a 30-second rest.
Step 2. Next, contract and relax the same muscles for 5 seconds, then rest for 5 seconds. Do this 10 times.
Step 3. For the next 30 seconds, you’re going to re-contract the pubococcygeus muscles and then release them 30 seconds later. Repeat for 3 sets.
Step 4. Repeat step one.
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Exercise 2:
Step 1. Extend your pubococcygeus muscles, hold for 5 seconds, then release. Repeat for 10 repetitions.
Step 2. For each set of ten, contract and release the muscle as quickly as possible. Do 3 sets.
Step 3. Again, contract and release the muscle for 10 seconds and change the intervals. Repeat for 3 sets. Step 4: Squeeze. Hold for as long as possible.
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Exercise 3:
Step 1. Repeatedly contract and release the muscle for 30 seconds. Do at least 4 sets.
Step 2. Kegel exercises are great because you don’t have to go to the gym or take any special classes.
You can just do them whenever and wherever you want. You don’t need any special clothes or equipment.
Plus, you can do them standing up or sitting down. The best part is that you can do these exercises as often as you want and for as long as you want.
Just hold for 25 seconds, then relax for 30 seconds. Repeat five times.
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Frequently Asked Questions
Here are a few FAQs I get asked concerning (or related to) the benefits of Kegel exercise.
What do Kegel exercises do for you?
Kegel exercise can help reduce or eliminate urinary leakage and other issues with the pelvic floor.
Is Kegel good for men?
Yes. If you think Kegels are only for women, you’re wrong. Kegels for men can also help strengthen your pelvic floor muscles.
The pelvic floor muscles are responsible for supporting your bladder and bowel movements and play a role in sexual performance.
With proper training, Kegels can be done at almost any time of the day.
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How does a man know if he is doing Kegels correctly?
You can tell if you are using the correct muscles by putting your fingers on the skin behind your scrotum.
When you are tightening the muscles, you will feel the muscles lifting away from your fingers.
Do squats tighten your Virginia?
Squats are well-known for building your glutes, but they also work on your pelvic floor muscles.
You don’t need to go to the gym and lift heavy weights because bodyweight squats at home are just good enough to fight vaginal laxity.
Is it OK to do Kegels daily?
Yes. But the recommended number of Kegel exercises is 30 – 40 per day.
Do Kegels help men last longer?
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Regular Kegel exercises for men may reduce or even eliminate ED and premature ejaculation as well as other symptoms such as leakage and frequent urination.
What is the disadvantage of the Kegel exercise for men?
Kegel is one of the most effective exercises for women. However, research has shown that this exercise can lead to premature ejaculation in men.
This is because when the prostate contracts, it triggers the sympathetic system to signal ejaculation. Therefore, it is important to use the correct muscles for this exercise.
Does Kegel exercise to increase size?
Kegel exercise increases the strength of the pelvic muscles. The pelvic muscles will also increase the blood flow toward the groin.
As a result, men may increase their man size. The increased blood flow will keep them active during intimacy.
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Where do you squeeze for Kegel?
Pelvic floor muscles
Can you do Kegel exercises in bed?
Yes. Most people prefer Kegel exercises to be performed on a bed or chair. You can perform Kegel exercises in any position that feels comfortable to you.
Kegel exercises performed standing can be very beneficial as this is the most common site of urinary leakage.
How many minutes of Kegel a day?
20 minutes
How long do male Kegels take to work?
Six weeks or more
How do I know if my Kegels are working?
Your finger should feel like it’s resting on the edge of a ledge (your pelvic floor is like a “bowl”).
When you’re in the 3rd and 4th position and the 9th position, check how well you’re kegeling. Does your finger lift up and into the contraction?
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Do squats increase buttocks?
Yes, squats can increase the size of your glutes, but if you’re not getting the results you’re looking for, here are a few reasons why.
Do squats make you last longer?
Yes. Squats make you last longer in bed
How do I know if my pelvic floor muscles are strong?
Imagine that you’re holding your bladder in place. You’ll feel your pelvic floor muscles contracting around your finger, squeezing and lifting.
If you’ve seen and felt your muscles contracting after doing these self-tests, you’re in luck!
A Word From GetMe Treated
These are ways that Kegel exercises can improve our life, there are many more benefits of Kegel exercise that are not listed here such as self-confidence prevent incontinence, arousal mechanisms, and feeling younger.
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They’re simple and only take 10 minutes a day, but the best part is that you can do them anywhere because only you know you’re doing them.