A person's pelvic floor is made up of a group of muscles that support the organs and control urine flow. The PC muscle is a key component of this system. When the PC muscle becomes weakened, it can lead to problems such as incontinence and difficulty reaching orgasm during intercourse. By doing regular Kegel exercises, you can strengthen the PC muscle and improve your sexual functioning. Here are some tips for performing these exercises effectively:
1. Identify the PC muscle: To locate the PC muscle, stop peeing midstream. The PC muscle contracts when you do this. It feels like a squeeze at the base of the penis (for men) or vagina (for women). You should feel it tightening if you are able to pause urination partway through. Once you have identified it, practice contracting and relaxing the muscle multiple times in a row.
2. Start small: Begin with short contractions - hold for 3 seconds and release for 3 seconds - and gradually work up to longer ones. Aim for 3 sets of 8-10 reps per day. Don't strain yourself; instead, focus on maintaining a smooth, even rhythm.
3. Focus on technique: Keep your abdominal muscles relaxed while doing the exercise. Breathe normally and try not to tense other body parts.
4. Build stamina: Over time, build up to longer holds and more reps. Try to hold each contraction for 5-7 seconds before releasing. Do this for 3 sets of 10-15 reps per day.
5. Make it fun: Make a game out of it by timing yourself, setting goals, or adding variations such as squeezing and holding during specific activities (like walking, watching TV, etc.).
6. Reap the benefits: With regular practice, you will see an improvement in bladder control and sexual function. Kegel exercises can also help reduce the risk of urinary tract infections and improve pelvic floor health over time. Remember to listen to your body and adjust your routine accordingly.
By following these tips, you can strengthen the PC muscle and improve your sexual functioning. If you are having difficulty finding the right balance between rest and effort, consult a physician or sex therapist for guidance.