When you hear about Kegel exercises, your mind probably goes to women's health and preventing urinary leakage during pregnancy or menopause. But it turns out that these Pelvic floor exercise can actually help anyone with better orgasms and bladder control, regardless of gender! Here is how:
The pelvic floor is made up of muscles, tissues, ligaments, nerves, and connective tissue that support all lower abdominal and pelvic organs - including the bladder, rectum, uterus, vagina, penis, testicles, prostate, and anus. Strengthening this area has many benefits for both genders, but for women, it includes better orgasms and stronger erections for men. Studies have shown that strong pelvic floors lead to longer-lasting and more intense orgasms, as well as increased pleasure during sex. For men, stronger pelvic floor muscles can increase sexual arousal, stamina, and duration of erection.
How do you strengthen your pelvic floor? One of the most effective ways is through Kegel exercises - named after the gynecologist who invented them in the 1940s. These involve repeatedly contracting and relaxing the muscles in your pelvic floor. You can start by doing them discreetly anytime, anywhere - while sitting at your desk, watching TV, or even walking down the street. The idea is to hold each contraction for a count of three seconds and repeat ten times in a row, gradually increasing the number of sets over time. Some people find it helpful to imagine they are stopping their stream when peeing to locate those muscles.
Another way to strengthen your pelvic floor is with weight training. Research shows that lifting heavy weights (without injury) helps build up the pelvic floor muscles. This includes squats, deadlifts, lunges, kettlebell swings, planks, and pullups. Just be sure to speak with a doctor first if you're new to working out or have any health conditions.
Finally, focusing on your breathing can help increase blood flow to the pelvic area. During sex, try taking deep, intentional breaths throughout the experience, paying attention to how your body feels and responds. This will naturally engage your pelvic floor muscles and heighten arousal. Overall, these techniques require some effort but can lead to more satisfying sexual experiences. So give them a shot!