Kegel exercises
Date: 2024-05-14 Author: Karina Ziganova Categories: BLOG 18+
Kegel exercises, named after American gynecologist Arnold Kegel, were originally developed for women after childbirth to help them restore muscle tone in the pelvic floor. However, over time, it became clear that these exercises can benefit not only women, but also men.
The pelvic floor muscles play an important role in the sexual function of both sexes. Strengthening these muscles can improve control over muscle contraction and relaxation during sex, as well as increase sensitivity and sensation during intercourse.
For men, Kegel exercises can help combat premature ejaculation and improve erections and sensations during orgasm.
Kegel exercises do not require special equipment or a trip to the gym. They can be performed anytime and anywhere. The essence of the exercises is to contract and relax the pelvic floor muscles. This can be compared to how you hold your bladder while urinating.
To start doing Kegel exercises, you need to determine which muscles you need to train. The easiest way to do this is during urination - when muscles contract to hold back the flow of urine. Another option is to stand in front of a mirror and tense your muscles so that your anus is pulled up.
Once the pelvic floor muscles are identified, you can begin the exercises. First, you should work the muscles with slow and controlled contractions. Then you can move on to more complex exercises, including fast and slow contractions.
It is recommended to do Kegel exercises several times a day, repeating each exercise 10 to 15 times. Gradually increase the number of repetitions and intensity of the exercises.
To achieve maximum results, it is recommended to include Kegel exercises in your daily practice. Additionally, it is important to remember that results may not appear immediately - it is important to be patient and regular with the exercises.
Kegel exercises can not only be a way to strengthen your pelvic floor muscles, but also improve the quality of your sex life. Stronger, more resilient muscles can provide more intense sensations and satisfaction for both yourself and your partner.
