Most women have probably heard of Kegel exercises, but the context in which you heard about Kegel exercises may take quite a few forms.
For example, it is very useful for bladder control and is often recommended on older sets. However, that doesn’t mean it’s useless for young women as well. they are.
Kegel exercises not only help you get stronger orgasms, but they also help you recover from childbirth and prepare for childbirth. It also helps men have better sex.So in terms of sex, strong Kegel It’s a win-win situation.
But before we talk about its main benefits and how to get the most out of your new and strong pelvic muscles, let’s talk about what. Kegel How to perform exercises, how to use them to strengthen your vagina, and which specific exercises are best for achieving results.
Here’s how the pelvic floor muscles work
The pelvic muscles lie just below the thoracic cavity.They are underneath all the internal organs and even the babies that grow inside a woman’s womb. levator muscle In other words, when a muscle contracts, it “lifts” something. In this case, what they are lifting is your pelvic floor.
The easiest way to “feel” these muscles is to squeeze them as if you were trying to hold your pee. The muscles that tighten around the urethra to prevent urine from leaking (and the same muscles that tighten to prevent bowel movements when you don’t want to) are the muscles of your pelvis.
When these weaken due to childbirth or lack of exercise, various unpleasant things start to happen. That’s not good, so strengthening these muscles can help curb incontinence.
How Kegel Muscles Affect Your Love Life
But even if you’re young and healthy, a stronger pelvic floor is desirable for several reasons:
- When it comes time to give birth, it will help you deliver your baby more effectively.
- Helps speed up recovery from childbirth
- Can increase the intensity of enjoyment during sex
- It Can Help You Make Sex Better For Him
The latter advantage can come in two different ways. On the one hand, stronger pelvic floor muscles will make you feel “tighter” either by fighting the laxative effects of childbirth or, if that sort of thing is important, just improving on what you’ve already started.
Some men have said that by having women manipulate their pelvic muscles, repeatedly squeezing and releasing them, they achieved orgasms without moving at all.
Sounds like fun, doesn’t it?That’s what we thought and that’s why Kegel Exercises are very helpful.
How to train your pelvic floor muscles Kegel exercise:
there are different types Kegel Exercises that can help you get stronger pelvic muscles, but before you start, you need to know which muscles they are.
As explained above, your pelvic muscles are the ones that strain when you’re trying to avoid going to the bathroom. You can identify the pelvic muscles by applying pressure to successfully stop the flow of urine.
now you can start Kegel exercises.
Luckily, these are very simple exercises. Just tighten your pelvic muscles for 5 seconds, Recommend Mayo Clinic, then release the contraction for 5 seconds. With a fair amount of practice, he can put 10 second rests between contractions and eventually get contractions up to 10 seconds long.
Kegel However, the exercises are most effective if you focus only on your pelvic floor as you perform these steps. It can be difficult to move the pelvic floor to the exclusion of other nearby muscles, so practice comes into play.
Concentrate on tightening your pelvic floor, then intentionally release any other muscles you may have unintentionally engaged, one by one. For example, abs, buttocks, thighs, etc. Practice this over and over, contracting your pelvic floor while keeping everything else loose. Until you can squeeze your pelvic muscles on command without constricting anything else.
some caveats
with that in mind Kegel Exercise only works if you do it right. For one, you don’t have to do it all day every day. Three sets of 5-10 repetitions a day should be enough.
Also, you should try not to hold your breath. This is something many people tend to do subconsciously when doing any type of exercise. But holding your breath not only makes your exercise less effective, it’s also bad for you.
Also, stopping the flow of urine is a good way to identify the pelvic muscles, but not a substitute. Kegel exercises. If you do this repeatedly, your body learns to empty your bladder incompletely, which can lead to urinary tract infections and discomfort.
Doctors may also advise women to use Kegel You’ll need to use a machine or something like a Benwa ball inserted into your vagina to hold it in place by applying pressure, but you don’t have to do this if you’re comfortable with it. Kegel exercises.It’s great for women to have access to such things if they need it, but it’s not a prerequisite for success. Kegel exercise.
One final piece of advice: As with any exercise, Kegel Communicate their benefits fairly slowly. You may have to wait weeks or months to see the results you’re looking for, no problem. Just keep going and you’ll get there.
Sean Jameson Sex coach and author of Bad Girl’s Bible. Bad Girl’s Bible is a resource for women who want to improve their intimate life and have more fun with their partner.
