Sexual wellness and health are important aspects of overall well-being. One way to improve sexual health and enhance pleasure is through Kegel exercises. These exercises help to strengthen the pelvic floor muscles, which can lead to improved sexual function, including increased orgasm intensity and control, as well as reduced risk of urinary incontinence. In this article, we will explore the benefits of Kegel exercises, how to perform them correctly, and the different types of Kegel exercise devices available on the market.
What Are Kegel Exercises?
Kegel exercises are named after Dr. Arnold Kegel, who first introduced them in the 1940s as a way to help women with urinary incontinence. Kegel exercises involve contracting and relaxing the pelvic floor muscles, which support the bladder, uterus, and rectum.
These exercises can be done by anyone, regardless of gender, age, or fitness level. They are especially helpful for women who have given birth, menopausal women, and men with prostate issues. Kegel exercises can improve sexual function by increasing blood flow to the genital area, increasing sexual sensitivity and responsiveness, and improving control over orgasm and ejaculation.
How To Do Kegel Exercises
The first step to doing Kegel exercises is to locate the pelvic floor muscles. To do this, try stopping the flow of urine midstream. The muscles that you use to do this are the same ones that you will be exercising during Kegels.
Once you have located the muscles, you can begin doing Kegel exercises. Start by contracting the muscles for 3-5 seconds, then relax for 3-5 seconds. Repeat this cycle 10 times, and aim to do 3 sets of 10 repetitions each day.
It’s important to focus on the pelvic floor muscles and not use other muscles, such as those in the abdomen, buttocks, or thighs. Also, avoid holding your breath while doing Kegel exercises. Breathe normally throughout the exercise.
Types of Kegel exercise devices
While Kegel exercises can be done without any equipment, using Kegel exercise devices can help make the exercises more effective and easier to do correctly. There are different types of Kegel exercise devices available on the market, including:
1. Kegel Balls
Kegel balls are small, weighted balls that are inserted into the vagina. They come in different sizes and weights, and are designed to help women locate and strengthen their pelvic floor muscles. Kegel balls can be used during daily activities, such as walking or sitting, to provide an added challenge to the pelvic floor muscles.
2. Kegel Weights
Kegel weights are similar to Kegel balls but are designed to provide more resistance. They are usually made of silicone or other materials, and are inserted into the vagina. Kegel weights can be used during daily activities, such as walking or doing household chores, to help strengthen the pelvic floor muscles.
3. Kegel Trainers
Kegel trainers are electronic devices that provide feedback on pelvic floor muscle contractions. They are usually connected to a smartphone app, which tracks progress and provides customized workout plans. Kegel trainers can be a helpful tool for those who have difficulty locating or contracting their pelvic floor muscles.
How to Do Kegel Exercises
To perform Kegel exercises, follow these simple steps:
- Find the Right Muscles: Identify the muscles that control urination by stopping urination midstream or tightening the muscles that keep you from passing gas. These are your pelvic floor muscles.
- Practice Contracting the Muscles: Once you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, holding the contraction for three seconds, and then relaxing for three seconds. Repeat this cycle ten times.
- Increase the Length of Your Contraction: Once you feel comfortable with the three-second hold, you can gradually increase the length of time you contract your pelvic floor muscles, working up to ten seconds at a time.
- Repeat Throughout the Day: Try to do at least three sets of ten Kegel exercises every day.
- Incorporate Kegels Into Daily Life: You can do Kegels discreetly anytime and anywhere, whether you’re watching TV, sitting at your desk, or standing in line at the grocery store.
- Be Patient: It may take several weeks or even months of regular Kegel exercises to see improvement in your pelvic floor muscle strength.
Conclusion
Kegel exercises are a simple and effective way to improve pelvic floor muscle strength, which can lead to enhanced sexual pleasure and overall sexual health. Whether you’re recovering from childbirth, experiencing urinary incontinence, or simply looking to enhance your sexual experience, Kegels can help.
Incorporating Kegel exercises into your daily routine can be a small but powerful step toward greater sexual wellness. And if you’re looking for additional support, there are a variety of sexual wellness products, including Kegel exercisers, that can help you take your pelvic floor muscle workout to the next level. With patience, consistency, and the right tools, you can achieve improved sexual pleasure and health with Kegels.
