Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs. The pelvic floor is really a series of muscles and tissues that forms a sling, or hammock, at the bottom of your pelvis. This sling holds your organs in place.A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder.
The importance of kegel exercises:
Both women and men can 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, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.
Men may also experience weakening in the muscles of their pelvic floor as they age. This can lead to incontinence of both urine and feces, especially if the man has had prostate surgery.
Apart from it’s health benefits, kegel exercise also has it’s sexy benefits. Kegels strengthen your PCs, muscles that contract when you climax. The better shape they’re in, the hotter sex will be. These simple, unobtrusive exercises will strengthen and tone your vaginal muscles, which boosts your arousal both before and during sex, says Morse. The result? Many who practice kegels are able to climax in positions where they couldn’t before, and some report being able to achieve multiple orgasms. Regularly exercising your vagina will also help you more intense contractions during orgasm due to more blood being sent to your pelvic region.
Your partner will benefit, too: Kegels will help you get a better grip during intercourse so you can really hold tight onto your partner’s penis.
Do a few of these exercises three times a week to reap the benefits:
THE PEE-C HOLD
If you’re looking to locate your kegel muscles, try stopping your stream of urine when you pee. That’s one of the PC’s many functions, and it makes it easy to figure out which muscle you’re trying to exercise.
Queen says to squeeze that PC muscle as hard as you can, hold it for a beat or two, then relax fully. If it helps, combine the exercise with a deep breath in and a deep breath out while you concentrate on relaxing. Remember, a muscle is supposed to contract and relax. It is not valuable, and can be bad for you, to concentrate on just tightening. You don’t want a strong muscle, per se: You want a flexible one.
Another exercise Queen elaborated on is doing the Classic Kegel, but instead of simply releasing your PC muscles when you exhale, forcefully breathe out while you forcefully release it. Kind of like you’re pushing air out of your throat and vagina.
THE WORKOUT REMINDER
If you often forget to do your kegels, Queen points out that there’s an app called Kegel Kamp, developed by Emily Morse that reminds you to do your reps. You’re welcome.