Kegel Exercises: Kegel exercises are simple clench-and-release exercises you can do to strengthen your pelvic floor muscles. Your pelvis is the area between your hips that holds your reproductive organs.
The pelvic floor is actually a series of muscles and tissues that form a sling or hammock under your pelvis. This sling keeps your limbs in the right place. A weak pelvic floor can lead to problems such as an inability to control your bowels or bladder.
Once you understand Kegel exercises, you can do them anytime and anywhere – in the privacy of your own home or while waiting in line at the bank.
Why do Kegel exercises?
Both men and women can get benefit from Kegel exercises.
Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.
The pelvic floor muscles support the womb, bladder and intestines. If the muscles are weak, these pelvic organs can slide down into a woman’s vagina. Apart from being extremely uncomfortable, it can also cause urinary incontinence.
Men may also experience weakness in their pelvic floor muscles as they age. This can lead to incontinence of both urine and stool, especially if the man has had prostate surgery.
Where is the pelvic floor muscles in women
When you’re first starting Kegel exercises, finding the right set of muscles can be tricky. One way to find them is by placing a clean finger inside your vagina and tightening your vaginal muscles around your finger.
You can also locate the muscles by trying to stop your urine mid-flow. The muscles you use for this action are your pelvic floor muscles. Get used to how they feel when they contract and relax.
However, you should use this method for learning purposes only. It isn’t a good idea to start and stop your urine regularly, or to frequently do Kegel exercises when you have a full bladder. Incomplete emptying of the bladder can raise your risk for a urinary tract infection (UTI).
Talk with your gynecologist if you still aren’t sure you’ve found the right muscles. They may recommend using an object called a vaginal cone. You insert a vaginal cone into the vagina and then use your pelvic floor muscles to keep it in place.
Biofeedback training can also be very useful in helping to identify and isolate your pelvic floor muscles. In this procedure, a doctor will insert a small probe into your vagina or put adhesive electrodes on the outside of your vagina or anus. You’ll be asked to try to do a Kegel. A monitor will show whether you contracted the correct muscles and how long you were able to hold the contraction. Saurce (Healthline)
Benefits of kegel exercises for men
Kegel exercises strengthen the pelvic floor muscles – this is the group of muscles which help increase blood flow to the groin and are active during sex. Studies have found that strengthening the pelvic floor muscles can improve sexual function, such as erections, orgasms and ejaculations.
Where is the pelvic floor muscles in men
Men often have similar trouble identifying the right group of pelvic floor muscles. For men, one way to find them is to insert a finger into the rectum and try to squeeze it — without tightening the muscles in the abdomen, buttocks, or thighs.
Another helpful trick is to tense the muscles that keep you from passing gas.
If you’re still having trouble, practice stopping the flow of urine. Like women, this is a reliable way to explore the pelvic floor muscles, but it shouldn’t be a regular exercise.
Biofeedback can also help men locate their pelvic floor muscles. If you’re having trouble finding them on your own, you might want to make an appointment with your doctor.
Find the right muscle of men and women easily
If you still are not sure you are tightening the right muscles:
- Imagine that you are trying to keep yourself from passing gas.
- Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
- Men: Insert a finger into your rectum. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
What is benefits of Kegel exercises
Always empty your bladder before doing Kegel exercises. As a beginner, you should find a quiet, private place to sit or to lie down before doing your exercises. As you practice, you’ll find you can do them anywhere.
When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you’ve done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.
Don’t be discouraged if you don’t see the results you want immediately. According to the Mayo Clinic, Kegel exercises may take as long as a few months to have an effect on urinary incontinence.
They also work differently for each person. Some people show great improvement in muscle control and urinary continence. However, Kegels may prevent your condition from getting worse.
And now the question how to do kegel exercises? so here it is below.
How to do kegel exercises for men?
Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking. Maintain your focus.
How kegel Exercises help to improve mens sexual health
kegel exercises benefits sexually:
Kegel exercises, or pelvic exercises, have proven to be effective in addressing erectile dysfunction, and it should be used as the first-line of treatment. Read A
Read Also: Men’s Fertility Boost With Natural Food
The ischiocavernosus and bulbocavernosus muscles in the pelvic area surround the penis and are active during an erection. The following exercises aim to strengthen these muscles.
Kegel Exercises to Help Erectile Dysfunction and Premature Ejaculation
- Start by lying on your back, hands flat on the floor, and knees comfortably bent and pointing upwards.
- Try to draw your penis inwards towards your body and hold for five seconds, then release.
- Now squeeze your anus muscles as if you are trying to stop a bowel movement and hold for five seconds, then release.
- Repeat steps two and three, eight to 10 times, and do three to five sets.
- Lie on the floor and on your side.
- Place a pillow between your knees. Make sure the pillow is large enough to spread your legs apart.
- Squeeze your legs together and hold for five seconds, then release.
- Repeat step three, eight to 10 times, and do three to five sets.
Kegel exercise pictures for man
Here you can some picture how a man can do kegel exercise below:
Kegel exercise pictures for woman
Here you can some picture how a woman can do kegel exercise below:
How to do kegel exercises for women?
Once you know what the movement feels like, do Kegel exercises 3 times a day:
- Make sure your bladder is empty, then sit or lie down.
- Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
- Relax the muscles and count 3 to 5 seconds.
- Repeat 10 times, 3 times a day (morning, afternoon, and night).
Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
After 4 to 6 weeks, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase how many you do. Overdoing it can lead to straining when you urinate or move your bowels.
Some notes of caution:
- Once you learn how to do them, do not practice Kegel exercises at the same time you are urinating more than twice a month. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys.
- In women, doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
- Incontinence will return if you stop doing these exercises. Once you start doing them, you may need to do them for the rest of your life.
- It may take several months for your incontinence to lessen once you start doing these exercises.
How kegel exercises can improve sexual health of a woman
kegel exercises benefits sexually:
Kegel exercises can also help improve your sexual health and pleasure by Relaxing your vaginal muscles, which lets your vagina be more open. This is helpful if you have pain during sexual intercourse, pelvic exams, or both. Improving blood circulation to your vagina and pelvic floor.
Kegel exercises also knows as
- Pelvic muscle strengthening exercises
- Pelvic floor exercises
If you feel pain in your abdomen or back after a Kegel exercise session, it is a sign that you are not doing them correctly. Always remember that – as you contract your pelvic floor muscles – the muscles in your abdomen, back, buttocks and sides should remain loose.
Lastly, don’t overdo your Kegel exercises. If you work the muscles too hard, they will become tired and unable to carry out their essential functions.