Discover an exercise you can do anytime, anywhere. Before you think about canceling that gym membership, we’re not referring to running or lifting weights, but rather exercising specific muscles—below the belt. We’re talking about KEGELS.
Kegel exercises, named after Dr. Arnold Kegel, involve strengthening the pelvic floor muscles to improve bladder and bowel control, as well as enhance sexual satisfaction. Targeting the pubococcygeus (PC) muscles, these exercises are beneficial for issues like urinary incontinence and postpartum recovery. Proper technique involves identifying and contracting the pelvic floor muscles, similar to stopping the flow of urine, while maintaining normal breathing. Regular practice, done discreetly in various positions, can yield positive results, but consulting with a healthcare professional is advised for personalized guidance.
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What Are Kegels?
Kegel exercises involve a straightforward clench-and-release motion that contributes to the strengthening of your pelvic floor. This intricate network of muscles and tissues forms a supportive “sling,” resembling a hammock, at the base of your pelvis. This sling plays a vital role in supporting the reproductive organs, bladder, and bowels in individuals of all body types.
What Are the Benefits of Kegel Exercises?
The primary objective of Kegels is to fortify the muscles of the pelvic floor. While this goal may seem broad, engaging in this straightforward exercise brings about various benefits. Enhanced blood flow to these muscles can contribute to:
- Prolong ejaculation.
- Enhance the erectile tissue in your penis.
- Improve orgasmic capacity.
- Augment the frequency of orgasms.
- Intensify the experience of orgasms.
Engaging in Kegel exercises offers a significant benefit in enhancing the control of urinary leakage. Similar to how strengthening your arms through weightlifting allows you to manage more repetitions and weight, Kegels provide support to your pelvis and improve mastery over your internal muscles!
Who Benefits From Kegels?
Every body, regardless of its shape or form, stands to gain from this exercise! As time passes, whether due to aging, pregnancy, or changes in weight, the pelvic floor muscles may weaken. Consider the crucial support these muscles provide for various internal structures. In reciprocation, this subtle activity can contribute to bolstering that support.
Tips For Doing Kegels
Initiating this practice may pose an initial challenge as you attempt to manipulate less visible muscles. Fortunately, your body offers cues for guidance. Irrespective of gender, exploration involves techniques like inserting a clean finger into the vagina and contracting around it or attempting to interrupt urine flow (Note: these are solely for instructional purposes).
Once you’ve identified these muscles, it’s time to commence your “exercise routine.” Begin on an empty bladder and execute a sequence of tightening and releasing. Men are advised to recline initially, directing focus on the specific muscle grouping that facilitates the elevation of the penis toward the stomach when flaccid. For everyone, contract for 3-5 seconds, followed by a 3-5 second relaxation. Replicate this sequence several times, gradually progressing to 10 seconds per contraction for 10 repetitions. Integrating this routine into your daily activities, such as sipping your morning coffee or scrolling through your phone, allows for discreet and convenient practice.
Toys For Kegels
If you’re looking for more ways to engage in this activity try out PMH 3-Step Silicone Kegel Balls Training Set as shown in our recent research! Ergonomically curved and gradually sized for gentle dilation, this set was created specifically to rejuvenate and revitalize vaginal muscles. We highly recommend this for people who experience pain from penetration, which can stem from conditions like Vulvodynia, Vaginismus, or pelvic pain after childbirth.
We’re also suggest the Remote Control Rechargeable Vibrating Kegel Ball Set for its user-friendly single and double ball design, along with the added feature of wireless remote-controlled vibrations. What’s even better is that you’re not just exercising; you’re also enhancing your pleasure. As your muscles strengthen, you can gradually intensify your workout by incorporating more balls.
Discover even more delightful toys that can be used as vibrators in conjunction with Kegel exercises. Click here to explore further.
