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Kegel Exercises: The Benefits and How To Perform Them

Learn how to gradually strengthen your pelvic floor muscles to help you have better sex.

Portrait of Mia from Blissful Cherry

Mia Hart

July 23, 2023

Portrait of Mia from Blissful Cherry

By Mia Hart    July 23, 2023

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Kegel exercises

Kegel exercises, also known as pelvic floor exercises, are a simple yet powerful way to strengthen the muscles in the pelvic region.

These exercises were developed in the 1940s to help women improve pelvic floor health, but they are beneficial for people of all genders.

Kegel exercises can play a crucial role in enhancing sexual satisfaction, preventing and managing certain health conditions, and promoting overall pelvic health.

In this article, we will delve into the benefits of Kegel exercises, how to perform them correctly, and the various ways they can positively impact your life.

Understanding the Pelvic Floor

The pelvic floor is a group of muscles and tissues that form a hammock-like structure, supporting the bladder, uterus, and rectum.

These muscles also play a vital role in controlling urinary and bowel functions and are essential during sexual intercourse.

Weak pelvic floor muscles can lead to various issues, including urinary incontinence and decreased sexual satisfaction.

Kegel exercises target these muscles, helping to tone and strengthen them.

Benefits of Kegel Exercises

There are multiple amazing benefits to doing kegel exercises.

Without any further delay, let's go over them one by one.

Improved Bladder Control

One of the primary benefits of Kegel exercises is strengthening the muscles responsible for bladder control.

This can be especially beneficial for individuals experiencing stress incontinence, where physical activities like laughing, sneezing, or lifting cause bladder leakage.

Enhanced Sexual Function

Strong pelvic floor muscles contribute to improved sexual function for both men and women.

For women, well-toned pelvic floor muscles can lead to two positive changes to their sex lives.

The first is increased vaginal tightness.

And the second is stronger orgasms.

Both of these benefits directly enhance overall sexual pleasure, making Kegel exercises an indispensible exercise for any woman who enjoys sex, and engages in it regularly.

For men, Kegel exercises can aid in controlling ejaculation and potentially prevent erectile dysfunction.

Pre and Postnatal Benefits

During pregnancy, Kegel exercises can help prepare the pelvic floor for childbirth, making recovery smoother post-delivery.

After childbirth, these exercises can aid in restoring pelvic strength, addressing issues like urinary incontinence that may arise after giving birth.

Preventing Pelvic Organ Prolapse

A strong pelvic floor provides essential support to pelvic organs, reducing the risk of pelvic organ prolapse — a condition where the organs descend into the vaginal canal due to weakened muscles.

Overall, the benefits of Kegel exercises are evident and numerous, and extend far beyond just the positive impact it can have on sexual performance in the bedroom.

Making them an exercise that just about any person should consider doing, regardless of their sexual background.

How to Perform Kegel Exercises

The best thing about Kegel exercises is that they can be done discreetly and without any equipment!

Follow these simple steps below to perform them correctly

Step I: Identify the Muscles

Begin by identifying your pelvic floor muscles.

The easiest way to do this is by stopping the flow of urine mid-stream while using the bathroom.

The muscles you use to do this are your pelvic floor muscles.

Step II: Find a Comfortable Position

Choose a comfortable position to perform the exercises.

You can do them while lying down, sitting, or standing.

Step III: Contract and Lift

Once you've identified the pelvic floor muscles, contract them by squeezing as if you're trying to stop the flow of urine.

Hold the contraction for 3-5 seconds and then release.

Step IV: Wait then repeat

After releasing the contraction, wait a similar 3-5 seconds to rest, and then contract again.

Continue doing this a few times until you start to tire out, at which point you can consider your session over.

In future sessions, gradually increase the number of repetitions you do until you hit a healthy number along the lines of 20-30 repetitions.

Repeat this daily, or if you prefer, stick to shorter sessions (e.g. 10-15 repetitions) for two or three times per day.

And that's all there is to it!

Incorporate Kegel Exercises into your Daily Life for lifelong benefits!

The beauty of Kegel exercises lies in their versatility.

They can be performed discreetly at any time and in any place.

Consider integrating them into your daily routine, such as during your morning commute, while watching TV, or during a workout.

Kegel exercises offer numerous benefits for both men and women, contributing to improved bladder control, enhanced sexual function, and better pelvic health.

By dedicating just a few minutes a day to these simple exercises, you can strengthen your pelvic floor muscles, promoting overall well-being and intimacy.

Be sure to consult with a healthcare professional if you have any specific concerns or medical conditions before starting a Kegel exercise routine.

But otherwise, get started on your Kegel exercise journey, and enjoy the positive impact that these exercises can have on your life.