The pelvic floor muscles, or “Kegel muscles” are a group of muscles below the pelvis that keep reproductive organs in place, increase sexual pleasure, and control bladder. How awesome is that? This muscle is totally underrated. Find out how Kegel training can improve your well-being in our guide below.
Kegel Training Affects Your Overall Health – Including Your Sexual Health
When your pelvic floor is not in tiptop shape, it can cause bothersome or even painful problems.
Do you pee a little when you laugh, cough, sneeze, or lift something heavy? When you have to pee, does it frequently feel like an emergency and you might not make it to the bathroom in time? Have you had a baby recently, and everything seems loosey-goosey down there? Do you ejaculate sooner than you and your partner would like and want ways to last longer?
These all could be signs of a weakened pelvic floor. The pelvic floor can become strained or overworked from pregnancy, childbirth, abdominal surgery like a C-section, obesity, high-impact sports, or simply aging. When the pelvic muscles are weakened, it can cause bladder or bowel issues, incontinence (leakage), pelvic pain, or pain during sex.
Pelvic health problems can feel messy or uncomfortable. You might feel alone in these problems, but they’re actually very common; there’s no reason to be embarrassed, and there are easy solutions.
Kegel exercises, often just called Kegels, is the practice of clenching and unclenching of the pelvic muscles. These Kegel training exercises strengthen the muscles to relieve pelvic symptoms but have other benefits, as well. For instance, a stronger vagina can have a tighter grip during intercourse, which makes for more intense orgasms. Contrary to what most people think, Kegels are not only for people with vaginas and have benefits for folks of all genders. Kegels can help people with penises have stronger erections and better control over ejaculation.
So, How Do Kegels Work?
The first step is locating your Kegel muscle, and the best time to do this is while you pee. Stop midstream and hold for a few seconds, and then resume peeing. After a few seconds stop again. Practice this a few times to get a sense of the muscle that controls the stop-start action. Now that you’ve isolated your pelvic floor muscle, you can start Kegels.
Next, tighten up your Kegel muscles for three seconds and then relax for three seconds. It’s important that your stomach and thigh muscles do not tense up when you do this; the control should come straight from your pelvis. You can put your hands on your stomach to check that you’re not accidentally flexing. Repeat the tightening and release about 10-20 times.
It’s best not to do Kegels while peeing, but can be done almost any other time. Bonus: you can do this workout anywhere – at your desk, in the car, in the movie theater, wherever you like – and no one will ever know. Practicing Kegel training during masturbation can also boost your arousal. It’s like a dress rehearsal for contracting during climax, which can feel more intense for both partners.
Do Kegels daily, adding one second each week until you are able to squeeze for ten seconds at a time. After a few months, you should notice a difference in your strength.
If you want to see results fast, pelvic floor toners and exercisers available! As always, use your doctor as a great resource to discuss what else might be affecting your pelvic health. The important thing is to address pesky symptoms before they become more bothersome. Because who has time for that?
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