Kegels are simple pelvic floor muscle exercises that can be performed daily to strengthen your PC muscles. They help men and women maintain proper bladder and bowel control, prevent urinary incontinence, increase blood flow, and enhance sexual pleasure. Here's how to perform them:
Step 1: Identify Your Pelvic Muscles
Locate your pubic bone at the front of your pelvis. Then, find the area between your anus and genitals. These areas are where the pelvic muscles lie. Contract these muscles for three seconds and release for three seconds. Repeat ten times per day.
Step 2: Practice Holding For Longer Durations
Once you become more comfortable with the basic exercise, try holding the contraction longer. Start by holding it for five seconds before releasing and gradually work up to ten seconds. This will improve stamina and endurance.
Step 3: Add Variety
Add variety to your routine by contracting different muscle groups, such as the glutes or thighs. Try alternate leg lifts or squats while squeezing and releasing your PC muscles. You can also incorporate visualization techniques into your practice by imagining tightening your vaginal muscles during intercourse or orgasm.
Step 4: Targeted Kegels
To target specific muscles, focus on contracting them one at a time. Start with the inner muscles near your urethra, then move outwards towards your buttocks. Remember to breathe deeply throughout each exercise and take breaks when needed.
Step 5: Kegel Exercises During Sex
Perform kegels during intercourse to increase sensation and control over your body. Men should start by contracting their PC muscles after ejaculation to prolong their orgasm and prevent premature ejaculation. Women should do this at any point during sex that feels pleasurable.
Step 6: Maintain Regularity And Duration
Aim to perform kegels daily for ten minutes to get the most benefit. Incorporate them into your morning or evening routine. It's also helpful to schedule times when you know you won't be disturbed.
Kegels are an easy way to improve pelvic floor strength, sexual health, and overall well-being. With consistent effort, you'll notice improved intimacy, enhanced self-esteem, and better quality of life.