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Whether you suffer from premature ejaculation, erectile dysfunction, are unable to get an orgasm - or you just want to improve your sex life, Every problem is connected to one major solution, it's important to exercise your 'sex' muscles.
A. Kegel Exercises - Cure For Erectile Dysfunction, Urinary incontinence, and Nightfall
What Are Kegel Exercises?
Kegel exercises are easy exercises to strengthen your pelvic floor muscles.
How Do I Find My Pelvic Muscles?
In order to help strengthen you pelvic floor muscles, it is important that you take time to make sure you are exercising the right muscles.
Try to stop and start your urine stream while you are about to urinate . Try to do this two or three times. The muscles you use to stop your urine flow are your pelvic floor muscles.
How Do I Do A Kegel Exercise?
Now that you have located your pelvic floor muscles, you can exercise them even when you do not have to urinate by following these simple steps:
1. Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
2. Relax your pelvic muscles.
You have just done one Kegel exercise. You should plan to do 10 to 20 Kegel exercises three to four times each day.
Another way to tighten your pelvic floor muscles is to:
1. Squeeze the muscles in your anus (like you are holding a bowel movement).
2. Relax your pelvic floor muscles after each attempt.
3. Repeat this exercise 10 to 20 times.
When you do your Kegel exercises, remember
- Do not hold your breath.
- Do not push down.
- Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
- Do not tighten the muscles in your stomach, buttocks, or thighs
- Relax your pelvic floor muscles between each squeeze.
How Often Should I Do Kegel Exercises?
Your goal should be to do 20 Kegel exercise three to four times each day. The great thing about Kegel exercises is that you can do them anytime you want to do them
Kegel exercises can help both men and women. Some men's partners do the exercises with them. The more you do them, the stronger your pelvic floor muscles will become.
It can take six weeks or longer to strengthen your pelvic floor muscles
B. The Push-Ups - Lower yourself Only halfway down while doing push up, do not touch the ground.
Halfway down push-ups are easier to achieve and enable you to do faster reps, which, as well as increasing your sexual strength, will also increase your sexual fitness and stamina. Do sets of 10 or 20 push ups.
C. Rebound Exercise - It is performed on a device known as a rebounder/mini-trampoline. Rebounding for 10 minutes twice a day will do wonders for your Sexual health. It strengthens your pelvic floor, abdominal, hip and upper leg muscles as well as strengthening your lymphatic system.
Related Tip: The Best First-Time SEX Advice You'll Ever Get!
Sir my father is suffering by diabetes, I want to know about diabetes and how to sedule our dailyrutien, which food is good for health.
I have skin allergy or section I dont know it occur several time my skin is swollen and itching occur and my skin is damaged with it how to overcome that skin problem for forever. Please tell me.
Having a running nose all round the year or in the mildest of cold weathers. How can it be prevented or cured?
I have delivered a baby now its 10 months. My periods started after 1 and half month of delivery. We did not have sex till now. But both are disturbed of this. What is the solution? I do not want to get pregnant again so early.
Causes, diagnosis and treatment of Polycystic Ovaries
Hello. I'm Dr. Rakhi Gupta. I'm practicing as a Senior Consultant Gynecologist in Savita Bihar, New Delhi. So today we are here to discuss one of the most important problem such as Polycystic Ovaries.
Polycystic Ovaries as you would have heard is very common these days, especially in the reproducive age groups. The girls between the age of 15-45 often are having this problem and they present as menstrual irregularities, lots of acne on the face, then increase in weight, hair loss from the scalp, excess hair gain from the body. These kind of problems are usually a manifestation of abnormal lifestyle. We must say that it is not a disease but it is a lifestyle pattern. And improper diet, improper exercise and so many other environmental factors that are effective such as radiation, pesticides etc maybe affecting them.
So basically the investigations done in such cases are in the form of ultrasonography and blood test related to hormones such as prolactin, testosterone, insulin and blood sugar levels. The treatment is in the form of weight reduction, exercise, increased physical activities and certain medications that contain the insulin level, the testosterone levels. At times because of infertility, they may be requiring ovulation induction medicines. So the treatment varies as per the symptons and most of the things are under control.
Since this is a problem that is involved in more than 20% of the girls in India it needs an urgent attention and immediate treatment. In case of any query you can contact me through the Lybrate or directly at my clinic. Thank you so much.