Kegel exercises: Benefits, Types and how it can Improve your Sex Life

Introduction to Kegel exercises

Kegel exercise refers to simple clench-and-release exercises. It is also named pelvic floor exercise. The process involves repeated contraction and relaxation of the pelvic floor. It helps strengthen the abdomen's muscular base connected to the pelvis. These simple exercises improve sexual health and pelvic functions. Both men and women can practice Kegels to serve their purposes.

How does it improve sexual function in women?

• Tones and strengthens the vaginal muscles that boost arousal
• Causes a tighter grip during intercourse
• This leads to more intense contractions during orgasm

How does it improve sexual function in men?

• Allows for men to have stronger, long-lasting erections
• Keeps the hips and pelvic region healthy
• This leads to greater control over ejaculation
• Prevents the occurrence of erectile dysfunction

How does kegel exercise betters sex life?

Kegel exercises play a great role in strengthening the pelvic floor muscle. The pelvic muscle particularly holds reproductive organs so it needs to be stronger. Stronger pelvic muscle enhances sexual activities. Therefore, practising kegel exercises is considered good for sex life. 

Benefits of Kegel exercises

Kegel exercises provide these benefits, such as-

• Strengthen pelvic floor
• Improves sexual activities
• Enhances vaginal contraction
• Eradicates erection problems
• Keeps hips healthy

How to locate and engage the pelvic floor muscles

Exercises for the Kegel involve holding it while pretending to urinate. To perform this exercise, it is important to locate and engage the pelvic floor muscles. It can be located at the time of urination. While urinating start to go and then stop. Now feel the muscle and then go up. Thighs, abdomen, hips, and buttocks muscles should remain relaxed during the entire procedure. 

Techniques for performing Kegel exercises

Easy techniques for performing kegel exercises include-

• After ensuring an empty bladder, lie or sit down 
• Choose a quiet and private place
• Initially, tighten the pelvic floor muscles as much as you can
• Continue holding the muscles and count for 3 to 5 seconds
• Repeat this exercise at least 10 times
• One can perform this exercise in the morning, afternoon, and night too

Types of Kegel exercises (e.g. quick contractions, holds, progressive resistance)

Different types of kegel exercises include-

• Quick or short muscle contractions- It is performed by tightening the muscles quickly and lifting them up. Now, hold for some seconds and then release this. 
• Long hold muscle contractions- In this procedure, the muscles are tightened gradually then lifted up and held for some seconds. This is slower than the other one. 

Tips for incorporating Kegel exercises into daily routine

Kegel exercise can be done three times a day morning, afternoon, and night and can be incorporated easily into the daily routine. To do this, choose a healthy lifestyle and fix a time for this exercise. You should relax and don’t force yourself too much to do Kegels. You can also take advice from a supervisor or an expert.

Common mistakes to avoid while performing Kegel exercises

Some mistakes that must not be made while performing Kegel exercises, including-

• Non-empty bladder
• Performing it in a crowded place
• Getting demotivated
• Following the wrong process

How to know if you are doing the exercises correctly

Beginners can take the help of a supervisor to do kegel exercises. People must do exercises correctly because following the wrong process may lead to some adverse consequences. Trainers can detect wrong processes. Therefore, initially getting trained is important. 

Conclusion

Kegel exercises are simple exercises often performed to strengthen pelvis muscles. Since pelvic muscles are important ones as they hold our reproductive organs. It also helps to tighten vaginal muscles which loosen due to several reasons. Males can practice Kegels to enhance their erection and ejaculation issues. This can be performed under a trained practitioner.