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Kegel exercises for women and men: how they are made and how they work

Have you heard about Kegel’s activities, but do not know how they are done or have doubt about Do Kegel exercises tighten your vagina? Here are all the answers you are looking for on these exercises for women and men, whether your problem is sexual, and concerns disorders followed by pregnancy or more.

What are Kegel exercises and how do they work?

These exercises, designed for both men and women, have been specifically designed to strengthen the pelvic floor muscles, those used to support the uterus, urethra, bladder, rectum and small intestine. They are therefore instrumental, if not essential, for those suffering from incontinence disorders, as often happens to women after pregnancy.

The Kegel exercises are named after the American gynaecologist Arnold Kegel, who invented them in 1948 to remedy the relaxation of the genital muscles without having to perform surgery. If the primary objective of these exercises, then, is to strengthen the muscles of the pelvic floor, you will find that constant practice will also result in many benefits from the original point of view. Let’s see how they work, how they are done and what are the possible contraindications.

Kegel exercises for men and women: how they work

Several factors can lead to excessive relaxation of the pelvic muscles, from pregnancy to obesity problems, from menopause to prolonged stress or physical trauma. Kegel exercises bring good results for men and women whether you suffer from urinary incontinence or uterine prolapse, or premature ejaculation or erectile dysfunction. They can also be useful as pre-birth exercises, or to fight the anagrams, helping to have a healthy and more satisfying sex life.

For Kegel exercises to bring concrete results, it is essential to perform them continuously, daily for at least three or four times a day. As we will see, these are: interrupting the exercises will make the acquired results lose. “Invisible” activities that can be performed safely even while we are doing something else during the day: nobody will notice it!

It will take at least a month to start seeing the first results: for each, then, they will be able to arrive sooner or later and do not get discouraged. Furthermore, it is essential to continue to practice consistently.

How to do Kegel exercises?

To perform the Kegel exercises, you will first have to find the pelvic floor muscles. To identify them, it will be enough, during urination, to stop the flow of urine: you will immediately perceive where the incriminated muscles are! Be careful, however, do it only to identify them and do not repeat this kind of experiment anymore because it would bring results opposite to those you hope to achieve. In addition, you also need loveballs.

Another way to identify the pelvic floor muscles is to insert a finger into the vagina and tighten it. Muscles that contract around the finger (or around the partner’s penis, if you try to make the same movement during penetration) are just the ones you are looking.

Before starting Kegel exercises, it is important always to have an empty bladder. So remember to go to the bathroom before starting to train the pelvic floor muscles. At this point, just put yourself in a comfortable position: sitting or lying, the important thing is that the muscles of the buttocks and stomach are relaxed.

The necessary exercise is to contract the pelvic floor muscles, keeping them in contraction for five seconds (if not, at the beginning only three are enough). At that point relax the muscles and release them for 10 seconds, then you will be ready to resume with the contraction.

This exercise must be repeated ten times. Then resume the activity at other times of the day: a series of ten for three or four times a day. Over time you will also be able to increase the time of contraction, reaching up to 10 seconds at a time, no more.

A variation of this exercise is the so-called “pull-in”: to perform it tighten the buttocks and bring the legs to the other, then to the torso, always contracting the pelvic muscles. Again, repeat the exercise 10 times in a row.

Kegel exercises for pregnant women

Kegel exercises are particularly recommended for pregnant women: they will be instrumental, in fact, to train the pelvic floor muscles in anticipation of delivery, when they will be subjected to particular stress. 

With Kegel exercises, you will have more muscle control during delivery. Many women have claimed to have had less painful labour thanks to the practice of these exercises, which also have a preventive function for the post-pregnancy muscle relaxation.

The benefits of Kegel exercises for men and women in the sexual field

As anticipated, Kegel exercises not only bring benefits for your physical health, but also for you and your partner’s sex life.

Kegel exercises help man to control premature ejaculation, helping him to postpone the moment of orgasm and to maintain an erection. Men who regularly practice these exercises strengthen the pelvic muscles and have greater domination of the pubococcygeus muscle.

For women, however, these miraculous exercises will be beneficial to reach orgasm more easily, defeating the anorgasmia and amplifying sexual pleasure. Here you go some position to experiment with the partner after having both “trained” as they should:

Kegel exercises: contraindications

The activities of Kegel, if not practised correctly, can bring effects opposite to those hoped for. Making a wrong contraction or repeating them too often could worsen incontinence or cause sexual dysfunction for the man, making erection more difficult.

The advice is to avoid the do-it-yourself and always ask your gynaecologist (or anthologist) to be guided in the proper performance of Kegel exercises.

How to Recognize the Muscles of the Perinea

And now, the crucial question: how to recognise perennial muscles to train and tone them? Well, the answer is in one word, and that word is pee! In practice, when you want to keep pee, you stimulate those muscles that, with the exercises of Kegel, you want to go to reinforce.

Initially, some women may have some difficulty, which is normal! It often takes some time to acquire this kind of confidence and familiarity with your body by recognising these muscles.

In this regard, in the pharmacy, you can find the so-called vaginal cones, or vaginal cones of Pelvic, the tools made specifically for the rehabilitation of the perennial muscles.

Once inserted into the vagina, they practically exert a downward force and, to prevent them from escaping, cause the affected muscles of the pelvic floor to be contracted!

These balls keep the muscles in continuous contraction, and can also be worn outside the home. They help a lot in strengthening the perineum, and is why they are, in fact, also recommended protecting the welfare of intimate life, both before, during, and after pregnancy!

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