Contents:
- Medical Video: Kegel Exercises Beginners Workout For Women
- What is Kegel Gymnastics?
- Benefits of Kegel exercises for women
- Benefits of Kegel exercises for men
- Is it true that Kegel exercises can increase satisfaction when making love?
- The steps to doing Kegel exercises
- Woman
- Man
Medical Video: Kegel Exercises Beginners Workout For Women
At a young age, having sex is not something to worry about because the passion for love is still at its peak. However, as we get older, many couples begin to worry that their performance will decrease so making love is not as good as it used to be. There are many ways that can be taken to increase the passion and quality of partner sex. One of them is Kegel exercises or pelvic floor exercises. Maybe the first thing that comes to your mind when you hear Kegel exercises is fitness training for pregnant women. However, Kegel exercises were also able to improve the quality of sex. The following are things you need to know about Kegel exercises for better quality sex.
What is Kegel Gymnastics?
Kegel gymnastics was developed by a gynecology doctor from the United States, Arnold Kegel in the late 1940s. At first, this exercise was created to help women who are pregnant, will give birth, or have given birth. This fitness exercise is also good for women who experience urinary incontinence problems after childbirth and men who have just gone through prostate surgery. Kegel exercises aim to tighten the pelvic muscles that control body organs such as the urethra, bladder, and intestines.
It turns out that many women and men who do Kegel exercises claim that their sex lives have improved. From there, new research has emerged which reveals that Kegel exercises have been shown to improve the quality of sex for both men and women. At present, Kegel exercises have begun to be popularized to help improve the quality of a partner's sexual life, especially those who already have children and are elderly.
Benefits of Kegel exercises for women
In addition to helping women prepare for childbirth, Kegel exercises can also tighten the vagina and lower pelvic muscles that have been weak due to labor or due to age. Keep in mind that Kegel exercises remain focused on tightening the lower pelvic muscles, not the vaginal muscles. With a stronger vagina, vaginal penetration will feel more satisfying.
Benefits of Kegel exercises for men
Men can also enjoy the benefits of Kegel exercises for better quality sex. A study published by the British Journal of Urology International in 2005 revealed that Kegel exercises can help restore normal erectile function in men who experience impotence or erectile dysfunction.
Is it true that Kegel exercises can increase satisfaction when making love?
Strong pelvic muscles can have a very good impact on satisfaction when making love, especially for women. Research shows that routine Kegel exercises can provide a greater sensation of orgasm. As written by Women 's Health, urologist Jennifer R. Berman, M.D. said that because the pelvic muscles tighten, the vagina will become more sensitive. When penetration takes place, the vagina will hug the penis firmly and the pelvic muscles will be filled with blood so that women will more easily reach orgasm. Men will also experience an equally intense sensation because when penetration takes place, the vagina will tighten. Research conducted by Stanford University School of Medicine also proves that men who do pelvic floor exercises have increased libido.
The steps to doing Kegel exercises
Kegel exercises can be done easily by yourself. However, keep in mind that Kegel exercises should not be done as a method of holding and controlling the bladder during urination because of the risk of urinary tract infections. The following is the Kegel exercise guide for women and men that you can try at home.
Woman
Find out where your lower pelvic muscles are. The trick is to hold back the rate of urine when you throw urine. The contracting muscles are your pelvic muscles. Another way you can find your lower pelvic muscles is to insert your washed finger into the vagina and apply pressure. Your pelvic muscles will react and grip the finger. After finding your pelvic floor, make sure that your bladder is empty.
Tighten your pelvic floor muscles and hold for two to four seconds, then relax. Repeat this movement for up to five or ten times. Once you are more smooth, hold your pelvic floor for up to ten seconds longer. Pause for about ten seconds and repeat again. Breathe as usual when you do this exercise.
After you master this exercise, you can repeat it regularly. For example, when you sit in the office or when relaxing in front of the television.
Man
To find your pelvic floor muscles, hold your urine when urinating. The muscles that contract to hold back the rate of urine are your pelvic muscles. To be sure, you can try to tighten the pelvic floor muscles when you are holding back the wind. You can do Kegel exercises with any position, but at first it will be easier if you lie down.
To do Kegel exercises, tighten your pelvic floor muscles and hold for three seconds. Relax and give pause for three seconds. Then, repeat again several times. You don't need to hold your breath while doing Kegel exercises.
If you are used to this exercise, try doing it while standing or walking. You should also repeat Kegel exercises three times a day.
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