Best of Kegel exercises
These pelvic floor-strengthening exercises may help regain bladder control following prostate surgery, according to some study. They may also aid in the treatment of erectile dysfunction and the prevention of premature ejaculation in some men. They might even make your orgasms more intense.
Find out more about these simple exercises and how you may include them into your everyday routine.
What are Kegel exercises, and why should you do them?
Pelvic floor muscle training (PFMT) exercises are another name for kegel exercises. They work on your pelvic floor muscles, often known as the pubococcygeal (PC) muscles.
PC muscles exist in both men and women. Your pelvic organs, such as your urethra, bladder, and bowel, are supported by them. They aid in the stabilisation of your organs, increasing bladder control and sexual function.
What happens to your computer muscles as time passes?
Your PC muscles are normally taut and strong when you're young. They can get weakened and strained as you become older. Pregnancy or childbirth, prostate cancer surgery, bladder or bowel difficulties, and other conditions can cause them to become overly weak or loose.
This can have a detrimental impact on your sex life and bladder control. You may strengthen your PC muscles with Kegel exercises, much like you can strengthen your arm or leg muscles with regular workouts.
What are the benefits of Kegel exercises for women?
Dr. Arnold Kegel created Kegel exercises in the late 1940s to help women regain bladder control after childbirth.
Kegel exercises have been reported to help treat a variety of problems in women in various studies since then. According to a study published in Actas Urológicas Espaolas, they can aid women with urine continence. They may help treat not only stress urine incontinence, but also pelvic organ prolapses and sexual dysfunction in women, according to a study published in the World Journal of Urology. So, they do have benefits sexually as well.
What can they do to assist men?
Kegel exercises for men have received less investigation. However, first findings are encouraging.
According to a study published in Urology, Kegel exercises can aid men with stress incontinence after prostate surgery. In certain men, it may also help to alleviate hyperactive bladder and improve sexual function.
Is Kegel exercise beneficial to your sex life?
Kegel exercises may be beneficial to both men and women's sexual health. Several studies have connected pelvic floor muscle training to improved sexual performance in women, according to researchers in the International Urogynecology Journal. According to research published in Sexual Medicine Reviews, they may also aid in the treatment of male sexual dysfunction. In males with chronic prostatitis or chronic pelvic pain syndrome, they may enhance erectile function, ejaculation control, and orgasm intensity.
How do you go about doing Kegel exercises?
Kegel exercises can be done by both men and women in essentially the same way.
Finding your PC muscles is the first step. These muscles can be recognised during urinating. Simply stop urinating in the middle of it. Your PC muscles are the ones that help you hold your urine back. You can utilise the same muscles to keep from passing gas. Your testicles will also rise when you contract them if you're a man.
Take a look at the simplest Kegel exercise
After you've identified your PC muscles, you may begin flexing them. For 5 to 20 seconds, contract and hold your PC muscles. Then let them go. This simple exercise can be done 10 to 20 times in a row, three to four times per day. Gradually increase the number of contractions you perform and the length of time you hold each one.
This easy exercise can help strengthen your PC muscles over time. This could help you regulate your bladder and improve your sexual function.
Mix up your fitness routine
You can also experiment with different variants of this fundamental workout. Contract and release your PC muscles quickly numerous times in a row, for example. Alternatively, practise slowly contracting them. You can conduct Kegel exercises in a variety of positions, including standing, sitting, and lying down.
Try not to tense other muscles, such as your stomach, buttocks, or thighs, when completing Kegel exercises. Also, don't hold your breath. Instead, breathe normally while keeping the rest of your body calm and relaxed.
When should you do your Kegels?
Make Kegel exercises a regular part of your day. Consider the following scenario:
Every time you conduct a typical job, such as brushing your teeth, do a set of Kegel exercises.
After you've urinated, do another set to get rid of the final few drips of urine.
Just before and during any movement that puts pressure on your abdomen, such as sneezing, coughing, laughing, or heavy lifting, contract your pelvic floor muscles.
Kegel exercises are low-risk, simple to perform anyplace, and they are free to try. So, what are you waiting for?
Consult your doctor to see if Kegel exercises are right for you. Including multiple sets in your regular routine may help you improve urine control, erectile function, and avoid premature ejaculation. Your doctor may advise you to combine Kegel exercises with additional therapies, such as medication or bladder training, in some circumstances.